(Competition / Lactate Threshold 8-12 min)
WOD Review: 5-7 min
Then group warm up all together: Grad a BB and 2-5lb plates before starting: 90 sec on ERG, 20 sec each of T,V,W and bent over back-flies, 30 sec BB straight legged deadlifts, 30 sec BB front rack stretch, 10 BB power clean, 30 sec ab-mat sit-ups
WOD
For Time:
10 Power Cleans (185/125)
50 Ab-mat Sit-ups
8 Power Cleans
40 Ab-mat Sit-ups
6 Power Cleans
30 Ab-mat Sit-ups
4 Power Cleans
20 Ab-mat Sit-ups
2 Power Cleans
10 Ab-mat Sit-ups
Post WOD: 1-3x if time permits:
8-10 KB or BB Strict Upright Rows
15-20 Hollow Rocks
10-12/arm DB Bent-over Back Flies
