Friday, December 21, 2018

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Friday (Metabolic Conditioning)
WOD Review:

Warm up all together: 200m indoor loop, 10 air squats, 10 PVC pass thru, 5 BB power cleans, 5 BB squat cleans, 5 BB thrusters, 5 box step-ups/leg, 5 BB power snatch, 5 burpees

WOD

For time
400m run (2 in building loops or new 400m loop)
15 Squat cleans (135/95) (50+ 95/65) (Fitness: 20 MB squat cleans)
400m run
15 Thrusters (135/95) (50+ 95/65) (Fitness: 20 DB thrusters)
15 Box step-ups (total) (20” for all) (50+ 16) (1x 50/35) (50+ 1x 35/25)
400m Run
15 Power or squat snatch (135/95) (50+ 95/65) (Fitness: 20 DB snatch)
15 Box step-ups
400m run
50 burpees

Post WOD: 2-3 sets of 300m row into 10 BB back squats (@ BW / .75 BW) (50+ @ .75/.65 BW)

Post WOD: Mobility: Mash/Roll/Band… take care of your body!