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WOD Sunday May 13th 2018

Sunday May 13th 2018

A.) warm up:

:60 seconds Couch stretch

:60 seconds Pigeon stretch

2 rounds standard warm up:

10 Bb back squats

10 Bb good mornings

10 sit-ups

10 pull-ups/ring rows

10 push-ups

B.) 15-20 minute open skill/make up a missed lift from this past week

(It's important not to kiss lifts throughout the strength cycle, so if you missed any lifting days last week such as squat, press, or deadlift, I would encourage you to choose one to make up)

C.) For time:

1000m row

15 power cleans 155/103

30 alt db snatch 50/30

12 power cleans

20 alt db snatch

9 power cleans

10 alt db snatch

1000m row

(Scale weights as needed, power cleans should be heavy/moderate, pick a DV you feel comfortable cycling for reps)

D.) mobilize/ 5 minute cool Down row

Have fun, work hard, work smart, push yourself, and #Trusttheprogram


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