(Competition / Glycolytic)
WOD Review: 8 min
Then group warm up all together: 200m jog, 5 low RKBS, 5 Push-ups, 5 Air squats, 20 sec BB front rack stretch, 10 front squats, 8 BB power clean, 6 BB jerks
WOD 1
AMRAP 5:
600m Run
1 Round of RPA = 5 RKBS (70/53) (50+ 53/35), 10 Push-ups, 15 Air squats
Max reps of clean and jerks (135/95) (50+ 95/65)
Rest 5 Minutes
WOD 2
AMRAP 5:
400m Run
2 Rounds of RPA
Max reps of clean and jerks (155/105) (50+ 105/70)
Rest 5 Minutes
WOD 3
AMRAP 5:
200m Run
3 Rounds of RPA
Max reps of clean and jerks (185/135) (50+ 115/75)
*Mod run distance and RPA reps to ensure you are getting back to the BB.
Post WOD
Tabata Hollow Rocks (8x 20 sec work / rest 10 sec)
