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OUR BLOG

Wed.3.21.18

By CoachBo | In WOD | on March 20, 2018

Warmup:  ROM, dynamic stretches, PVC pass throughs, 10 PVC Bent over rows, 10 Scap pull ups, 3:00 row, run or jumprope

Strength:  Bent Over Row

Spend 20:00 to find a new heavy single

WOD:  For time:

250 m Row
12 Hang Power Cleans (65-125#)
25 Double Unders
12 Front Squats (same bar as HPC)

250 Row
9 Hang Power Cleans
25 Double Unders
9 Front Squats
250 Row

6 Hang Power Cleans
25 Double Unders
6 Front Squats
25 Double Unders

Cooldown: 5 x up and down dogs, 10 cat/cow, Roll out glutes and calves with lacrosse ball

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