Warmup
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
Back Squat
20 air squats
10 empty barbell
build a few sets to 80%
then, 1x3 at 80%, 1x1at 90% 1x1@max
BENCH
10 push ups
build a few sets to 80%
hen, 1x3 at 80%, 1x1at 90% 1x1@max
WOD
16 minute AMRAP
1 Rope Climb
200m run
5 Hang Snatch 125/95
5 OHS 125/95
10 ERG
10 DB Bench Press 50/35
rX+ 155/115
rx++ 185/135
