WOD NOTES
Three pieces for today’s workout.
Be sure to use your rest time wisely.
Fitness and Performance
Part one:
4 minute AMRAP
3 Power cleans 135/95
6 Push ups
9 Air Squats
— Rest 4 minutes —
Part two:
5 minute AMRAP
1000 m row
AMRAP Burpees
— Rest 4 minutes —
Part three:
6 minute AMRAP
250 m Farmer Carry
AMRAP Wall balls
Sport
Dynamic prep
Indian club circles x 20
Band reverse fly’s x 12
Band overhead squats x 10
40 minutes
Light Snatch and C&J practice
20 minutes
Mobility and mental prep for upcoming WL meet
