Friday, September 22nd WOD

Warm up:  Basic top down stretch followed by

Station 1

:90 Row

:90 Up/down dog

Switch

Station 2

:90 Step ups

:90 GSE

Switch

Station 3

:90 Sit ups

:90 Scorpion/Iron cross

 

Wod prep:  Technique of each skill-have athletes perform 1-2 small sets

-Build the clean

 

Every 6 minutes for 36 minutes (6 sets)

5 Power cleans 225/135 (~80% of 1RM)

10 Burpees

15 Wall balls

30/20 Calorie row

 

Post:  Yoga series x5