Monday March 26, 2018

(Competition / Metabolic Conditioning) (OR 18.5)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 20 sec T,V,W, 30 sec PVC pass thru, 30 sec PVC good mornings, 20 sec push ups, 20 sec lateral skaters, 20 sec BB front rack stretch, 30 sec BB clean & jerk

WOD

30 min on the clock

Buy in: Heavy Grace: 30 reps of Clean and Jerk (155/105) (Masters 50+: 115/75)

Then

AMRAP with remaining clock:
500m row
20 Palm Release Push-ups
50 Lateral Skater Hops (25/side)
20 DB Snatches (10/side) (50/35)
50 Plank Jacks

Post WOD: Stretch led by coach