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OUR BLOG

Wed.4.23.14

By CoachBo | In WOD | on April 22, 2014

Warmup:  ROM drills, 10 Clean Deadlifts, 10 Clean Pulls, 5 Jerks all with bar

Strength:  Clean + Jerk , deload

Work: 5/5/5 @ 40/50/60% 1RM

WOD:  3 Rounds for time:

500m Row

15 Hanging leg raises

400m run

10 Ring Dips

Cooldown:  banded shoulder and hip stretches, roll out

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