03/19/2015

Main – WOD

Warm-up

2 rounds:

200m run

1:00 samson stretch each leg

5 PVC pass thrus

5 PVC OHS

5 PVC sotts press

5 banded good mornings

1:00 banded hip stretch

then: 5 mins OH mobility

Weightlifting

Rest 2:00 b/t sets

Overhead Squat (1RM OHS @44×1 then 3X3 at 80% w/tempo)

Metcon

Metcon (Time)

4 rounds:

5 snatch at 70% of 1RM

400m run

rest 2:00 after round 1

rest :90 after round 2

rest :60 after round 3

SLC RECOVERY

6-8 rounds at easy pace

Run: :30 at 75%

:30 rest

Row: :30 at 75%

:30 rest

AD: :30 at 75%

:30 rest

Thursday, March 19th, 2015 at 2:00 am / WOD