Warm Up:
:30 on :10 off
Low Plank Hold
Inchworm to Push Up
Hollow Hold
Air Squats
Superman Hold
Active Spider-Man’s
Skill:
Clean and Jerk
*find 3 weights that we can use in today’s Metcon. Should be challenging but not to the point of failed lifts.
WOD:
AMRAP 5:
700m Row or 42/30 Cal Assault Bike
1 Round of “Cindy”
Max Clean and Jerks (135/95)
Rest 5 Minutes
AMRAP 5:
500m Row or 28/20 Cal Assault Bike
2 Rounds of “Cindy”
Max Clean and Jerks (155/105)
Rest 5 Minutes
AMRAP 5:
200m Row or 14/10 Cal Assault Bike
3 Rounds of “Cindy”
Max Clean and Jerks (185/135)
*”Cindy” = 5 Pull Ups, 10 Push Ups, 15 Air Squats