WOD 4/24/2019


Published April 24, 2019


PreWod

Warmup (10 mins)
200m jog
5 inch worms
5 Broad Jumps
10 Scap Push-up
20 Banded Tricep Extension
12 Russian KBS (moderate weight)


"


MetCons

Test weightlifting and Running

Weightlifting
-Test Weightlifting (20)
-if previously tested. Weightlifting work, based on Level, choose appropriate:
Build to heavy Clean and Jerk
3x3 Power Clean
3x8 Hang Power Clean
3x15 Kettlebell Swings

Running
- Test Running (25)
- if that is tested then Test Kettlebells
- if both are tested
15 min AMRAP:
15 Box jumps
15 American KB Swings (53/35) or (35/26)
15 Wall balls (20/14) or (14/10) or (10/4)

Leave a Comment: