Monday April 24th, 2017
A) Warm-up
1) Monster Walks (d/b/s/s)
Sprint down and back after each one
Carioca (d+b)
Wheelbarrow (partner)
2) Partner Front Rack Stretch (The Don Browning)
3) Clean Warmup
Strict Muscle Clean (Elbows and rotate)
Muscle Clean
Power Clean from Hips
Power Clean from Hips + Squat
Clean from Hips
Sots Press (Front Rack)
4) 7 Minutes to Work up to 70%
B) Weightlifting
High-Hang Clean (OTM x 20, All reps at 70-80%)
C) WOD
FUN: Metcon (Time)100 Wall Balls for Time (14#/10#)
FIT: Karen (Time)For Time:
150 Wall-Ball Shots, 20#/14#