WOD 2.25.15 Wednesday

Warmup:

  • 100 Jump rope
  • Agile 8
  • Theraband shoulder Activation


A. Cleans: work up to a heavy (not max) complex of:

  • Power Clean + Hang Squat Clean + Squat Clean

B. EMOM 5:

  • 5 TnG Power Cleans

C. Squats

  • 3-rep heavy Front Squat
  • 10 Rep heavy Back Squat
  • 20 Rep heavy Reverse Lunge – back rack, alternating steps (10/side)

D. 7 RFT:

  • 7 Box Jumps, 30/24″ (try to go higher than usual)
  • 50m sprint
  • 7 KBS, 2-pood/1.5-pood
  • 50m Sprint
  • Rest 2 minutes between rounds
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