Fri Feb 15, 2019

Cha2018CF

Warm Up:
Easy 12 min AMRAP, 10 ring rows, 10 push ups, 10 banded lat pull downs, 10 lunges, 100m jog

Mobility: Couch Stretch

Metcon Prep:
*2 rounds building to WOD weight
3 Calorie Row
3 Front Squats

3 Toes to Bar
3 Hang Squat Cleans

3 Burpees over Bar
3 Thrusters
WOD:

For Time:
21 – 15 – 9
Row Calories (Women: 15-10-5)
Front Squats (95/65)

15 – 12 – 9
Toes to Bar
Hang Squat Cleans (95/65)

12 – 9 – 6
Burpees over Bar
Thrusters (95/65)