WOD – DAY 1

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Warm Up

3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
Spider Man Lunge Stretch
-Push Ups
Arm Haulers
-Flutter Kicks
-Air Squats
Up Downs

*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.

WOD

4 Sets

Each Set is 3 Rounds of:

-4 Barbell Hang Squat Clean
-6 Alternating Barbell Front Rack Lunge

Between Each Set – Perform:

-20 Reps of Feet-Elevated Inverted Row

No Rest Between Sets

*Strict Pull Up Option: 10-14 Reps

Suggestions

Men: 75-95# Women: 55-65#

Goal: 10-15 Minutes

Coaches Notes:

Complete 3 rounds of the hang squat cleans and lunges, then 20 inverted rows. Inverted rows are only BETWEEN sets, not after – so they’ll only end up doing them 3x.

Use a weight you can get through the 4 cleans unbroken. Jump hard using your hips and move quickly under the bar to receive it in the front rack while going down into the squat. Keep your torso upright as you stand up.

After the last clean, readjust your front rack and go right into the lunges. Push hard off the front leg to stand all the way up for each rep. If you need a break after the lunges, set the bar down for a quick breather then go right into your next round.

On the rows, elevate your heels to about the height of the bar you’re pulling from. Maintain a rigid plank position. Pull as far as you can and fully extend your arms back down.

Aim to keep each round between 2:30-3:45.

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