09.26.2018 WOD

25
Sep

09.26.2018 WOD

A. Mobility

B. Warm-up
30 Double-unders
3 Cleans Pulls (blank bar)
5 Good Morning
7 BTN Thrusters
2 rounds, then

8-10 min working up to a moderately heavy power clean

C. WOD

“Follow the leader” – Teams of 3. Team member 1 Runs 200m or Rows 21 calories, upon finishing, then team member 2 goes, and then team member 3. You cannot move on and start reps of the following movement until the teammate in front of you has completed all reps of that movement. When all team members complete 9 power cleans, teammate 1 then starts 9 power cleans and works back to 200m run or 21 cal row in the same manner.

2 rounds
200m run or 21 cal row
18 Box Jumps (24/20)
15 Toes-to-bar
9 Power Cleans(135/95)
And work your way back down
9 Power Cleans
15 Toes-to-bar
18 Box Jumps
200m run or 21 cal row