Tuesday…9/29/15

 
A. Warm-Up:
10-15 minutes to practice cycling power clean and push jerk and warm-up all other movements.
 
B. MWOD:
Couch Stretch – 2min ea side
 
C. WOD:
30min AMRAP –
Run 200m
60 Single Unders
Run 200m
50 air squats
Run 200m
40 ab-mat sit-ups
Run 200m
30 Ring Rows
Run 200m
20 power clean and jerk (65/45)
Run 200m
10 Burpees
Run 200m
 
*Notes:
1) RX+ will do:
Run 400m
120 DU
Run 400m
100 air squats
Run 400m
80 ab-mat sit-ups
Run 400m
60 Pull-Ups
Run 400m
40 power clean and jerk (95/65)
Run 400m
20 HSPU
Run 400m
 
D. Post-WOD Recovery:
Calf Smash – 2min ea side