We are going to start class with a warm-up/miniWOD. When you get to class do a few stretches of your choice then perform the following…
walk 100m, jog 100m, then run 200m
– then –
10 air squats
30 mountain climbers
– then – *Inspiration courtesy of CF Football
“On the minute + death by”
2 power cleans + 1 push press 75/115lbs
*start the workout with the above. Each following minute you will continue to add 1 push press per minute until you can no longer complete the work within the minute. Remember, you must do 2 power cleans first every round.
ChallengeWOD: “On the minute + death by”
2 power cleans (95/155-185) + 1 pull-up or HSPU *which ever one needs more work
*Same instructions as above. No bands allowed on the pull-ups.