Monday June 6, 2016

(Practice/Glycolytic 2-5 min)

Warm-up: (15 min)

SOD 

Bench Press - 5 x 5 75-80%

WOD 1, 2 and 3 = 16.5 min total

WOD 1 

5 min Quality AMRAP of:

8 Front-rack Rear Stepping Lunges (4/leg) (95/65) (ladies – use 15 lb bar)

8 Barbell Kneeling Ab Rollouts (95/65)

Rest 2 min (set up for WOD 2)

WOD 2 

5 min of:

6 Pendlay Rows (wt: Athletes’ choice)                                                           

6 Power Clean and Jerks

Rest 90 sec (set up for WOD 3)

WOD 3 

3 min of:

4 Burpees  

1 Rope Climb OR 3 Jumping Pull-ups OR 8 Single Ring Ring Rows