Tuesday July 10, 2012

Pre-WOD
4 Rounds for time:
Run 250m with weighted object (change object each round; for example, KBs, Slam Balls, Bumper Plate, etc)
REST 30 seconds
*Record total time including 1:30 rest time

WOD

5min AMRAP
Power Clean & Jerk (75% of 1RM)
*Each Power Clean & Jerk counts as 2 movements

Cool Down – Core Work:
Tabata Toes 2 Bar

In warm-ups we often add back extensions or hip extensions, here is a video to show the moves with more clarity: