Monday February 5, 2018

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(Competition/ Metabolic Conditioning)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 20 sec leg swings / leg, 30 sec wall squats, 30 sec PVC pass through, 20 sec chicken str / arm, 5 BB hang clean, 5 BB hang squat clean

WOD

3 Rounds for Time: (Cap 30 min)
55/50 Cal Row
400m Run
10 Hang Power Cleans at RX+ (185/125) RX (155/105) MOD 1 (135/95) MOD 2 (95/65) Masters RX (95/55)

Post WOD 

Banded Tabata stretch (30 on 10 switch)
3-4 banded stretch for both upper and lower (minimum 1 round through each body part/side)