WOD 03/10/18

1.

warm up

4 rnd nft

5 dl @20/15

5 muscle clean

5 shoulder press

5 good morning

10 back squat

15'' bottom position

2.

“DT”

HERO WOD

• 5 Rounds For Time

• 12 Deadlifts @70/47

• 9 Hang Power Cleans

• 6 Push Jerks

rest 5'

3.

front squat rest 1'

20 @40%

15 @50%

12 @60%

10 @70%

4.

lunges

12 x 4 @40/25

5.

squat clean rest 1'

6 x4 @50%

6.

shoulder press rest 1'

10-10 @50%

8-8 @60%

7.

mobility 15'