WARMUP
Jog 400m
Dynamic Stretch:
5x each side
Alternate Lunge Twist
High Knees
High Kick
Air Squat
Air Squat Jump
Windmills
Dynamic Stretch:
5x each side
Alternate Lunge Twist
High Knees
High Kick
Air Squat
Air Squat Jump
Windmills
SET UP and Practice movements
4 sets x 3 each of Power Cleans[ with lightweight working up to your wod weight] 5set x 3 T2B
4 sets x 3 each of Power Cleans[ with lightweight working up to your wod weight] 5set x 3 T2B
Birthday WOD Sarah
Run 200m
15 Wall Balls 20/14, 14/10, 10/8
4 power clean 155/105, 135/95, 115/75, 95/65
15 Wall Balls
ROW 250/200
15 Box Jumps 24/20, 20/12
4 Power Cleans
15 Box Jumps
RUN 200m
15 T2B
4 Power Cleans
15 T2B
250/200 Row
15 HSPU
4 Power Cleans
15 HSPU
RUN 200
34 Burpees
