Friday March 29, 2019

Beck's2018

Warm Up:

3 rounds, 30 sec Rope Smash, 5 Tire Flips, 10 Jump Squats, 10 Banded Side Shuffles (each direction)
then Group Empty Bar Review

Prep: 
1 Round

200m Run
Empty bar:
3 Power Cleans + 3 Front Squats + 3 Push Jerks
Then,
1 rounds
200m Run
Opening Weight
3 Power Cleans + 3 Front Squats + 3 Push Jerks

WOD: 

4 Rounds For Time:
400 Meter Run
3 Rounds of “Macho Man” (135/95)
1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks