WOD 2019/08/06


:20 lunge stretch; *long lunge, knee off the ground, try to get your same side (bent knee side) elbow to the ground

:20 squat hold; *hold a plate at a 45 degree angle above head and hold squat

200m run

5:00 empty bar back squat warmup 5:00 empty bar clean complex warmup

Strength: Back sqat

3 rep x 5 sets @ 90%

Metcon ( 2 round for weight)

Squat Clean

2 rep x 4 set @ 70%

1 reo x 7 set @ 90%

Wod : Every 4 ' x 3 set

200 m run

25 Wall Ball

20 Push up

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