Warm Up:
400m Run
2rds
10 Pass throughs
10 Overhead Squat
10 Goodmornings
10 Sit Ups
then after 2 rds
4 Spiderman Lunges w/ 5sec. hold at the bottom, then straighten leg out for hamstring stretch w/ 5 sec. hold at the bottom
Pretzel Stretch
Strength:
Hang Clean & Jerk
3-3-3-3
WOD:
In 12 minutes, do 2000m Row and in the remaining time, do double unders/ or singles.
Post Hang Clean & Jerk & Post Number of Double Unders
400m Run
2rds
10 Pass throughs
10 Overhead Squat
10 Goodmornings
10 Sit Ups
then after 2 rds
4 Spiderman Lunges w/ 5sec. hold at the bottom, then straighten leg out for hamstring stretch w/ 5 sec. hold at the bottom
Pretzel Stretch
Strength:
Hang Clean & Jerk
3-3-3-3
WOD:
In 12 minutes, do 2000m Row and in the remaining time, do double unders/ or singles.
Post Hang Clean & Jerk & Post Number of Double Unders
Result:
- Row = 9:11
- DUs = 107 (RX)
working on the HPC
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