Warm-up
Coach’s choice
WOD prep
Power Clean
Build to Heaviest WOD Weight.
WOD
Empty Net
AMRAP 4
400m Run
15 Burpees Over Bar
Max Power Cleans 135,95
Rest 4
AMRAP 4
400m Run
10 Burpees Over Bar
Max Power Cleans 155, 105
Rest 4
AMRAP 4
400m Run
5 Burpees Over Bar
Max Power Cleans 185, 135
*Scale loads as needed.
Post WOD
Banded hamstring stretch. 2 minutes per side.
14/13/10
135/155/175
75/85/95
10/10/10
Ouch. Between yesterday and today, everything hurts! As much as I would like to do 50 thrusters, I may have to take a rest day tomorrow!