WARM UP / MOBILITY
Dynamic running and joint warm up (squat / hamstring / push-up focused)
Mobility: Green band: anterior hip & lunge openers/ 60s each/side, front rack floss
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Barbell review / warmup: front squat & power clean
Mobility: Green band: anterior hip & lunge openers/ 60s each/side, front rack floss
—
Barbell review / warmup: front squat & power clean
WOD A
BODY PUMP
Complete for time:
Row 1000m
Then 7 rounds of:
3 power cleans (155/105)
6 front squats (155/105)
9 hand release push-ups
Then;
Run 1000m
—
Scale the barbell weight down so that at least a few rounds are doable with the cleans & front squats done unbroken. Scale push-ups as needed.
Row 1000m
Then 7 rounds of:
3 power cleans (155/105)
6 front squats (155/105)
9 hand release push-ups
Then;
Run 1000m
—
Scale the barbell weight down so that at least a few rounds are doable with the cleans & front squats done unbroken. Scale push-ups as needed.
