Wednesday, May 11th WOD

Warm up:  1,000m row, 15 Thrusters (bar), 15 Good mornings, 10 GHD sit up

-Banded drills for mobility

 

Barbell work:  Clean and jerk

-2+1 at 60, 65%, 2x2+1 at 70 and 75%

Clean pull

-2x2 at 90 and 95%

Front squat

-2x5 at 75%

 

Conditioning option 1: 2k row
 

Conditioning option 2:  For time

21-15-9

-Calorie row

-Thruster 75/55, 45/35lbs

 

Nick ProhaskaComment