Friday June 16, 2017

(Practice / Lactate Threshold 8-12 min)
Warm-up: 5 min running clock to complete as much as possible of: 400m run, 15 wall squats, 10 ring rows, 5 Reverse lunges/leg, 10 Hanging reverse shrugs

SOD

EMOM
5 Back Squats (75%)
5-7/arm Bent-over DB Back Row (wt = athletes choice)

WOD

12 minute AMRAP
10 Hang Power Cleans (115/85)
10 Alt. Front Rack Reverse Stepping Lunges (115/85)
20 Chest-to-bar Pull-ups