Friday February 5th WOD

Warm up:  For time

-500m row

-40 Air squats

-30 Ab mat sit ups

-20 HR Push ups

-10 Pull ups

 

Strength:  Clean complex

-1 Deadlift

-1 High Hang clean

-1 Clean

-1 Split jerk

-15 minutes to establish a 1RM

 

Conditioning:  For time

-80-60-40-20 DU’s (sub 1:3 Singles)

-40-30-20-10 Wall balls 20/14lbs (sub 14/10lbs)

-20-15-10-5  Pull ups (sub banded)

 

Post:  500m row or 400m jog + foam roll

Nick ProhaskaComment