WOD 2018/04/09


Warm up: 15 Minutes to complete:

10 Knees to Chest

15 m air squats plus a long broad jump

15 m butt kicks

15 m high knees

1 rope climb

Then::

30/leg quad stretch on wall:

30/leg Samson stretch

Strenght: Complex @ 70% 1RM x 2 round

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Cleans

Wod: For Time

600 Meter Run

5 Rope Climbs

9 Squat Cleans (60/40 kg)600 Meter Run

7 Rope Climbs

15 Squat Cleans (60/40)600 Run

9 Rope Climbs

21 Squat Cleans (60/40)


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