FRI 9/22/23 WOD
Warm Up - 200-m run - 20 air squats - 10 broad jumps - 10 good mornings (empty barbell) - 200-m run - 15 med-ball front squats (14/20 lb) - 20 mountain climbers - 10 hang deadlift + shrug (empty barbell) - 200-m run - 15 med-ball push press to target - - 10 up-downs - 10 hang muscle cleans - 10 front squats - 200-m run - 10 wall-ball shots - 10 bar facing burpees - 10 hang squat cleans (empty barbell) – 3 sets: - 3 hang squat cleans
WOD
On a 15:00 clock:
50 bar-facing burpees L2-40 reps L1-20 reps
50 wall-ball shots L3-20/14# L2-40 @ 16/12# L1-20 @ 14/10#
800-m run L2-600m L1-400m
Max-reps hang squat cleans in the remaining time L3-185/125# L2-135/95# L1-65/45#
Strength WOD - Every 2:00 for 6 sets: 1 clean to heaviest load
Post WOD - 1:00 foam roll quads - 1:00 couch stretch/leg