Wednesday
Warm Up:
500m Row or 20 Cal Bike
10 GHD Sit Ups
10 GHD Back Extensions
10 Hip Extensions
10 Ring Dips/Push Ups
10 Strict Pull Ups
10 PVC Pipe Pass Thru
10 OHS
:30 Sec Samson Stretch
Clean Warm Up:
2 Rounds
3x Hang Clean Pull
3x Hang Power Clean
3x Front Squat
3x Clean (Squat)
Strength:
Clean Pulls
3 x 5 (Heavy)
Metcon:
HAPPY BURPEE DAY ZACH!
Partner Wod
400m Run
40 Squat Cleans 135/95
9 Burpees each
400m Run
30 Squat Cleans
7 Burpees each
400m run
20 Squat Cleans
7 Burpees each
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