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15
Mar

170315 WOD

Warm-up


400m Run

Mobility: Hips, Glutes, Quads

3 Rounds:

  • 10 Med ball cleans
  • 20 mountain climbers

Strength – Front Squat


Front Squat

5×5 @80% of 1RM on 2:30

Metcon Partner WOD


4rft (Cap 20min)

500m row
40 Wall Ball Burpees 9/6 (20/14)
*Each partner rows 250m. Part of the workout is changing places on the row quickly. Alternate who goes first on the rower each round.

*The Wall Ball Burpees are done alternating (20 each).

Intervals


3 Rounds
6 Deadlifts@75%-80% of 1RM
10 Bar facing burpees
1min Max cal row

Rest 2minutes

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