March 31, 2016

March 31, 2016

5 minute circuit of :
a) run 100 meters
b) light clean + jerk x 3

- men = 45-65 lbs
- women 15-45 lbs

mobility :
a) lat band stretch
b) smash achilles with lax/pvc

 

team wod
for time :
400 m sled drag (90/70)
clean + jerk (135/95) x 30
400 m sled drag
clean + jerk x 30
400 m sled drag
clean + jerk x 30
400 m sled drag

 

notes :
- scale clean and jerk weight if needed.
- rx = 3 person team, all teammates using rx weight, one person pulling sled at a time.
- rx+ = 2 person team, both partners at rx weight, one person pulling sled at a time.
- scaled = 3-4 person team, teammates can use different weight, two people can pull sled at a time.
- 25 minute time cap.

 

not for time :
with your team, complete 100 toes to bar


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