Warmup
5-7MIn
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
20-25 min
Rack:
Front Squat
20 air squats
10 empty barbell
build a few sets to 80%
then, 1x3 at 80%, 1x1at 90% 1x1@max
Station:
Empy Barbell or Lite Weight
10 muscle Clean
Warm up to wod weight
WcG Benchmark
20 min cap
Death by PC
suggested weights:
115/75 SC/Masters RX
135/95 RX
155/105 RX +
185/125 RX ++
1 emom then + 1 each min
if unable to complete a rd then start over
