WOD Friday 05.31.2019

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Couch Stretch x 1 minute/Side

Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Inchworm + Push Up x 5 reps
Hip Opener/Closers x 5 reps/Side
Cossack Squat x 10 Alt reps

Warm Up:

AMRAP in 5 minutes
“A” 200m Jog
“B” AMRAP
30 Single SKips
10 Hollow Rocks
5 Goblet Squats

Technique & Review:

Power or Squat Clean
– Burgener Warm Up
– High Hang Power/Squat Clean x 3 reps
– Hang Power/Squat Clean x 3 reps
– Power/Squat Clean x 3 reps

3 sets to Build to Workout Load
6 Sit Ups
4 Front Squats
10-20 Dbl-Unders/20-30 Single Skips
– Rest 60 seconds –

WOD

For time:
50.40.30.20.10
Sit Ups
10.8.6.4.2
Front Squats (165/115)
*Perform 50 Dbl-Unders after every set of Front Squats

*Pack
For tine:
50.40.30.20.10
Sit Ups
10.8.6.4.2
Front Squats (135/95)
*Perform 35 Dbl-Unders after every set of Front Squats
*Pup
For tine:
30.25.20.15.10
Sit Ups
10.8.6.4.2
Front Squats (95/65)
*Perform 75 Single Skips after every set of Front Squats