WARMUP
buy in 200m jog
3 rounds
10 high kicks [R+L=1] 10 air squats
10 jumping jacks
3 rounds
10 high kicks [R+L=1] 10 air squats
10 jumping jacks
Practice each movement for WOD and select appropriate load
WcG Benchmark
10 deadlift
run 200
10 deadlift
8 hang clean
run 200
10 deadlift
8 hang clean
6 front squat
run 200
10 deadlift
8 hang clean
6 front squat
4 push press/jerk
run 400
run 200
10 deadlift
8 hang clean
run 200
10 deadlift
8 hang clean
6 front squat
run 200
10 deadlift
8 hang clean
6 front squat
4 push press/jerk
run 400
coaches choice
