Monday, August 3, 2015

WARM UP
400 meter run at 60%
5 min joint prep
trap 3 stick raises on belly with supinated grip x 10 reps plus 10 sec hold
hanging work for 3 minutes. 

This is yesterday's wod. If you are one of the 3 people that trained yesterday, skip this and go down to E. 
A. AMRAP in 3 minutes:
Hang Power cleans x 7 85/135 lbs
Ring Dips x 3/5 

Rest 5 minutes

B. AMRAP in 3 minutes:
Toes to Bar x 5
Burpees x 7

Rest 5 minutes.

C. Repeat A.

Rest 5 min

D. Repeat B.

E. Cleans from blocks x 5 sets of 3 reps Go up in weight with each set. 

F. 3 Rounds for Time:
OHS x 12 65 lbs 
Run 400 meters