WOD: February 23rd, 2018

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Scorpions x20
Sampsons 50′
Duck Walk 50′
Crab Walk 50′
Bear Crawl 50′
Squat Jumps x20
Push Ups x20
Partner Hamstring Curls x20

Clean & Jerk Progression w/ Coach
Power Clean + Push Jerk

TEAM WOD

Fitness
Teams of 3
AMRAP 20:
12/8 Calorie AD, row, or SkiErg
8 Box Burpees
4 Clean and Jerks (35/25)
Relay style. Every 6 total rounds, weight increases by (5/2.5lbs).

Scaled
Teams of 3
AMRAP 20:
12/8 Calorie AD, row, or SkiErg
8 Burpees
4 Clean and Jerks (75/55)
Relay style. Every 6 total rounds, weight increases by (10/5).

RX
Teams of 3
AMRAP 20:
12/8 Calorie AD, row, or SkiErg
8 Burpees
4 Clean and Jerks (135/95)
Relay style. Every 6 total rounds, weight increases by (10/5).

Accessory/HIIT/ROMWOD

1.
Accessories, choose weights for quality
5×15 shoulder flys
then,
5×10 heavy strict DB shoulder press

2.
Running Intervals
7 x 50m Sprints
*rest 30 secs

3.
ROMWOD