WOD 210812 - THURSDAY

WARM UP

Coach Stretch

Lats and Shoulders

3 RDS

100m Run

4 Broad Jumps

5 DB Upright Row

5 DB Shoulder Press

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Skill / Strength

4x5

Push Press

increasing weight

Superset:

5 False Grip Ring Row

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WOD A:

5 RFT

200m Run

5 Power Cleans, 135/95#

scale: 95/65#

TC: 14 Mins

WOD B:

For each round, increase weight by 10#

and decrease power cleans by 1 rep

5 RFT

200m Run

5 Power Clean, 135/95#

200m Run

4 Power Clean, 155/105#

200m Run

3 Power Clean, 175/115#

200m Run

2 Power Clean, 195/125#

200m Run

1 Power Clean, 215/145#

TC: 14 Mins

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Post WOD Accessory

50 Weighted Hollow Rocks