Can you believe we have been at this for four months already?! Time flies when you are having fun that's for sure. The weather is almost getting nicer so we should collectively start getting ready to run more, just saying. That being said as we get further along into Spring we will start planning and organizing some longer runs on the weekends so keep an eye out for these. In the meantime here we go with this week's WOD.
5 sets :
1 Full Clean
2 Front Squats
1 Jerk (any style)
Start at 75% of 1 RM Clean and Jerk and add if you are feeling strong
Part #2
3 Rounds:
Run 400
21 Sumo Deadlift High Pull 75/55
12 Burpees Over the Bar
Rest 5 Min
3 Rounds:
Run 400 Meters
30 Air Squats
20 Push Press 115/75
Rest 5 Min
3 Rounds for Time:
Run 400 Meters
21 Hang Power Snatch 75/55
12 Box Jumps 24"/20"
Run 400
21 Sumo Deadlift High Pull 75/55
12 Burpees Over the Bar
Rest 5 Min
3 Rounds:
Run 400 Meters
30 Air Squats
20 Push Press 115/75
Rest 5 Min
3 Rounds for Time:
Run 400 Meters
21 Hang Power Snatch 75/55
12 Box Jumps 24"/20"
WOD DATE AND TIME: SUNDAY 3/8 WITH THE STRENGTH PORTION STARTING AT 12:30 AND THE WOD STARTING AT 1:30.
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