Home / W.O.D. / 031714 Monday WOD

Happy St Patty’s Day!

14.3 has taken it’s toll on some of us…get your butt to the gym!  You don’t have to come in to WOD, but you should come in to stretch, roll out your upperback, lower back, hamstrings and calves….row at 30%-50% capacity and loosen up those tissues.  Otherwise, we have an awesome workout for you today!

Warm UP
Take Care of Business:  stretch and roll out for 8 minutes
then
run 200m
3 Burpees with push up and 5 jumping jacks x 5
repeat run and burpee complex until Coach rounds up the group

Skill
WOD Prep: Squat Clean Thruster
15 minutes to find 5RM Touch and Go

WOD
350m Row
5 Squat Clean Thrusters
350m Row
10 Squat Clean Thrusters
350m Row
15 Squat Clean Thrusters
350m Row
10 Squat Clean Thrusters
350m Row
5 Squat Clean Thrusters

 
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