Tuesday, May 26, 2015

Melissa's Farewell WOD

WARM UP
Joint Prep for 5 minutes
Run 400 meters at 50% intensity
A1. passive hanging for 30-60 sec.
A2. protracted push ups @ 31x3 x 10 reps
A3. diagonal stretch x 5/side
A4. 1 arm active hang (coach's choice)

A1. Strict hspu (to a deficit if possible) AMRAP in 45 sec.
Rest 100 sec.
A2. Strict pulling on bar AMRAP in 45 sec.
Rest 100 sec.
4 sets


B. 3 Rounds for Time:
Power cleans x 15 85/125 lbs
Run outside to turf
Box Jumps x 20 20/24"
Sandbag sprint the turf x 6 lengths 35/60 lbs