Mobility: ROM WOD: “Its About to Go Down” (16:40)

 

Warm up:

400m run

10 jump squats

 

Then 2 rounds with bar:

4 power cleans

4 front squats

6 Bent over rows

 

Strength: Front Squats

50%x5

60%x5

70%x4

75%x2x4

 

WOD: “Madness”

11 Min AMRAP:

30 DUs

9 Power Cleans 95/65

30 DUs

9 Power Cleans 115/75

30 DUs

9 Power Cleans 135/95

30 DUs

9 Power Cleans 155/105

30 DUs

9 Power Cleans 175/115

30 DUs

9 Power Cleans 195/125

30 DUs

AMRAP Power Cleans 205/135

 

3:1 singles (90 singles per round)

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