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WOD 210408 - THURSDAY

WARM UP


Coach Stretch

Squat Mob


200m run

-then-


2 RDS

instructor lead

Burgener Clean Warm-Up

 

Skill / Strength


4 Sets

1 Clean Grip Deadlift + 3 Clean Pull

Build to heavy set (~1RM Clean)


Superset:

6 Dumbbell Curls

 

WOD


For time

50 Wall Balls

400m Run

30 Power Cleans, 135/95#

200m Run

10 Front Squats, 135/95#

TC: 18 Mins

 

Post WOD Accessory


50 strict Pull-ups

scale: Ring Rows or modified pull-up

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