180727 - “All Fours”

(Compare to 170905)
 

Warm up:
Cardio
Lateral Drills
Barbell Warm up
 

WOD: 3x4:00 AMRAPs with 4 min rest
AMRAP#1 
400M Run
15 Cal Bike
15 Hang Power Cleans
Max Burpees Over Bar
AMRAP #2
400M Run
12 Cal Bike
12 Hang Power Cleans
Max Burpees Over Bar
AMRAP #3
400M Run
9 Cal Bike
9 Hang Power Cleans
Max Burpees Over Bar
Rx: (115/75)
Scaled: (40% of 1RM clean)
Sport: (135/95)
 

Mobility:
Circle-up
Thoracic Foam Roll

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