Friday 10/4/2013 WOD
Warm up
600 Meter run
3 sets of
5 Inch worms
10 Planks 2 push ups
10 Box Jumps
Dynamic Stretches
Barbell clean Progression
Strength/skill
In 15 Mins
Get as heavy as you can
1 Power Clean
2 Hang power Cleans
Training (Met-con)
“Run and gun”
21-15-9
Level 1 (Fitness)
Plate Ground to over Head (45/25)
400 meter run after each round
Level 2 (performance)
21-15-9
Power Cleans (135/95)
400 Meter run after each round
2013 10 03