Thursday, March 24th WOD

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Workout for Thu., 3/24:

Warm Up –

Part 1:

Run 400 Meters

Then…

5-10 X 10 OTM Strict Pull Ups

Part 2:

Banded front rack stretches

Then…

2 Rounds

10 PVC DLs

10 PVC SDLHP

10 PVC Power Cleans

10 Alternating PVC Front Rack Lunges

Mobility –

Plantar Lacrosse Smash

WOD –

Fit:

12-10-8-6-4-2

SDLHP (95/65)

Power Clean (95/65)

Front rack Lunge (95/65)

Perf:

12-10-8-6-4-2

SDLHP (115/80)

Power Clean (115/80)

Front rack Lunge (115/80)

Comp:

12-10-8-6-4-2

SDLHP (135/95)

Power Clean (135/95)

Front Rack Lunge (135/95)

Open Gym Suggested Work –

Olympic –

Jerk: 60%x3x2/70%x3/75%x3x2/80%x3/85%x2

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