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04/21/2014 WOD

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Monday 04/21/2014

Warm Up:

Row 1000M

10 Pushups

10 Situps

20 walking lunges

Strength:

12 Minutes to work up to 1rm

Overhead squat (use Racks)

10 Minutes (lift every 2 minutes)

Level 1:

1 Clean from position 1 + 1 Clean and Jerk (light-tech)

Level 2/3:

2 Clean and Jerks @80%

WOD:

2 Min AMRAP

3 KB swings

L3-70/55 L2-55/35 L1-45/35

5 Burpees

Active rest 4 Minutes

2 Min AMRAP

Max Cal Row

Active rest 4 Minutes

2 Min AMRAP

3 Power Snatches

L3-95/65 L2-75/55 L1-45/35

50 M sprint

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