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OUR BLOG

Wed.5.17.17

By CoachBo | In WOD | on May 16, 2017

Warmup: ROM drills, dynamic stretches, junkyard dog

Strength: Clean and Jerk
Warmup: 5/5/3 @ 40/50/60%
Work: 5/5/5+ @ 65/75/85% 1RM

WOD: Every minute on the minute (EMOM) for 5 minutes each exercise:

5 Ring Pull-ups
10 Knees to Elbows
15 Hand release pushups
20 Back Extensions

Finish with 100 4-ct flutter kicks

Cooldown: Roll out and stretch

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