Wednesday, March 11th WOD

Warm up:  500m row + coach led BW drills and mobility for shoulders

Strength:  Every 2 minutes for 12 minutes

                Clean and Jerk complex (build)

               -1 Power clean

               -1 Hang squat clean + 1 Jerk

Strength:  Bench- 3 at 80%, 3 at 85%, 3+ at 90%

Conditioning:  1k row for time

Post:  Foam roll

Nick ProhaskaComment