Warm up: 400 m run, 15 jump squats, 10 pass thrus, 10 ring rows, 10 ball cleans, 20 mtn climbrs, 10 spiderman lunges
Mobility: low lunges/hamstring; head to ankle, glutes on box, wrists/shoulders
Skill Focus: Back Squat
Warm up as needed and 2 attempts for a . . .
Levels 2 & 3
20 rm
1st set @ 65% of your 1 rm
2nd set go for broke
Level 1
10 rm: 2 attempts
WOD:
Level 3
5 power clean 205#/135#
5 weighted pull ups 25#/15#
100 m sprint (down to the 50 and back)
Level 2
5 power cleans155#/95#
5 strict pull ups
100 m sprint
Level 1
5 bb or db power cleans
5 pull ups
100 m sprint
4 RFT
Post sq rm and time for score
Happy 43rd belated Birthday to Mark!
You need your legs but not to climb a rope:)
Mobility: low lunges/hamstring; head to ankle, glutes on box, wrists/shoulders
Skill Focus: Back Squat
Warm up as needed and 2 attempts for a . . .
Levels 2 & 3
20 rm
1st set @ 65% of your 1 rm
2nd set go for broke
Level 1
10 rm: 2 attempts
WOD:
Level 3
5 power clean 205#/135#
5 weighted pull ups 25#/15#
100 m sprint (down to the 50 and back)
Level 2
5 power cleans155#/95#
5 strict pull ups
100 m sprint
Level 1
5 bb or db power cleans
5 pull ups
100 m sprint
4 RFT
Post sq rm and time for score
Happy 43rd belated Birthday to Mark!
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