Friday March 29, 2019
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)
400 Meter Run
3 Rounds of “Macho Man” (135/95)
1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks
3 Power Cleans
3 Front Squats
3 Push Jerks