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'

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