March 24, 016

March 24, 016

4 minute clock :
a) run to top of small hill
b) medicine ball clean x 4

mobility :
a) lat band stretch
b) banded hip distraction

 

20 minute amrap of :
400 meter run (200 x 2)
400 meter row (200 x 2)
60 second bike sprint (30 secs x 2)

notes :
- 860 rep round.
- go in to next portion of workout immediately at completion of wod.

 

8 minute clock
find a heavy clean total with partner.

notes :
- any variation of clean acceptable.
- add "extra performance" and log clean weight moved.
- go in to next portion immediately following 8 minute clock.

 

not for time :
150 situps split with partner


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