WOD for Sunday, Mar 18, 2018

Strength 18-03-2018

Barbell Complex:
4 Deadlifts
3 Hang Power Cleans
2 Front Squats
1 Jerk

*Build to a heavy set in 9 minutes.

Conditioning 18-03-2018

AMRAP 17 With a partner:
A) Run 400 Meters
B) AMRAP
"DT"
12 Deadlifts (70/50kg)
9 Hang Power Cleans
6 Shoulder to Overhead
*One athlete runs 400 meters while their partner AMRAPs "DT".

  • Beginner Option:
    5 Deadlifts (60/42.5kg)
    5 DB Thrusters (35/20)
    5 Squat Thrusts

Extra Credit 18-03-2018

1a) Banded Pull-throughs: 3 x 15. No rest.
1b) Banded Leg Curls: 3 x 25 ea. No rest.
1c) Landmine Rotations: 3 x 20-30 total. No rest.

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