Monday WOD
Warm-up
Warm-up
Run 400m
2 Rounds:
– 15 KB Swings
– 5 (ea arm) KB Push Press
– 10 KB Goblet Squats
Group BB Warm-Up
– DL, Hang Power Clean, FS, Push Press
Strength
Bear Complex (12 min to min heavy set of 1)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
Metcon
For time:
– 300 Double-unders
– 200 Walking Lunges
– 100/70 Calorie Row/Ski (70/50 Cal Bike)
– 300 Double-unders
– 200 Walking Lunges
– 100/70 Calorie Row/Ski (70/50 Cal Bike)
– Squat Clean into Jerk (Split or Push) into Back Squat into Behind Neck Jerk (Split or Push)