tim
Announcements
Festivus Games – 4/18 @ CFA. Intermediate and Novice Athletes Only. Nationwide Event!
Main – WOD
Warm-up
Metcon (No Measure)
Row 2 Min
With Empty Barbell
3 Rounds
5 Clean Deadlift
5 Clean Pull
* focus on positions and power.
Weightlifting
3 Clean Pull + 1 Power Clean (5 sets. Build to a heavy complex for day.)
3 Clean Pull + 1 Power Clean
Metcon
Metcon (No Measure)
Have Some Fun Today!
15 Min of Pistol Practice
-try and add weight or hold something overhead.
15 Min of Freestanding HS / HS Walk Practice!
– go for max time or max distance!!
Metcon (Calories)
Extra Credit:
AD
8 Rounds
:10 All out
:50 Recover
Record Total Calories. If you drop off more than 10% in a round, terminate workout.