Warmup
3 min warm up
Bike or Row
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
10 down dog push ups
Meet in back by bench
Skill Work
A. BENCH PRESS: 4X6 AHAP
Ascending for 3 seconds (negatives)
B. DB ROW 4X6 AHAP
Ascending for 3 seconds (negatives)
WOD
WCG - RUN - POWER CLEAN - DU
12 Min
400 meter Run
100 Double under
12 Power Clean 185/125
Coaches Choice Finisher
Depending on timing Coach reserves the right to add their own finisher!
