Monday 041717


Published April 17, 2017


PreWod

Warmup: (15 min)
Hip and shoulder ROM Drills then;
500m Row followed by:
4 Rounds of Barbell Complex (add weight each round)
Barbell complex= DL, Squat clean, Front squat, Push press, Back squat, push press, back to floor (recommend work up to 65% 1RM C&J)

Strength: (20 min)
Front Squat: 8@ 75%, 8@75%, 8@75%, 8@75%

Metcon: 9 min. AMRAP:
5x Deadlift (300/255)
15x Sit up
25x Double Under
*score total reps; 1 RD= 45 reps

Accessory: 2 Tabata Rounds 1 min rest between (Tabata = 8 rounds of 20 sec work 10 sec rest)
Round 1: Assault bike
Round 2: Row



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