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05.16.18

16
May

05.16.18

Warm Up
400m run or row
:10 hollow hold
:10 superman hold
5 tuck ups + 5 V-ups
then..
:20 inchworms
:20 inchworms with straddle legs that you drag to hands or do toe taps to hands
5 hollow body swings on bar + 10 hollow body banded lat pull downs on the floor

Barbell warm up (empty barbell)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch-Grip Strict Presses + 5 clean grip strict presses
5 Snatch-Grip Stiff-Legged Deadlifts + 5 clean grip stiff-legged deadlifts
5 Overhead Squats + 5 front squats

WOD: courtesy of the CF main site
For Time
3 rounds
5 bar muscle ups/ C2B pull ups/ jumping pull ups
5 snatch (power or squat) 155/105 135/95 65/45
3 rounds
15 deadlifts
30 air squats
3 rounds
5 bar muscle ups/ C2B pull ups/ jumping pull ups
5 cleans (power or squat)
*weight stays the same on all barbell movements

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