WOD | March 14, 2017

WOD:

EMOM 24:

     1: 4-6 x Power Clean (205/145)

     2: 8-10 x HSPU (add deficit if needed)

     3: 10-12 x TTB

     4: Rest

 

EXTRA WORK:

Weightlifting:

Pausing (above knee) Snatch Deadlift

     1 x 2 @ 65%

     1 x 2 @ 75%

     1 x 2 @ 85%

     1 x 2 @ 95%

     1 x 2 @ 105% 

 

Conditioning:

     Heavy Wall Ball

     3 x 30

 

Mobility:

     2 Rounds

     2:00 Couch Stretch ea.

     3 x Groiner (3 sec hold per position)

 

VERGE STUFF: 

Tickets for "The Fittest on Earth: A decade of Fitness" here.