Warmup: ROM, dynamic stretches, go through each of the movements, build to your working weight. Do 3 of each lift and 15 of each bodyweight exercise
WOD: “Woehlke”
3 rounds, each for time of:
4 jerks, 185 lb.*
5 front squats, 185 lb.
6 power cleans, 185 lb.
40 pull-ups
50 push-ups
60 sit-ups
Rest 3 minutes between rounds.
*Scale weight as needed, use 85% of your Clean 1 RM
Cooldown: Roll out and stretch
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