WOD – 5-19-16

Warm up
Coaches choice

Strength
4 RDL @90% of your max clean 5 sec neg going down explode coming up
Rest 15 sec
10-15 ring dips or 10-15 tricep push ups
Rest 15 sec
3-5 strict pull ups with a 5 sec neg coming down pull up fast
Rest 30 sec
X4

Metcon
50 dubs or 100 singles
10 hang cleans 115/75
10 Overhead or front rack alternating lunges 115/75
X4

Extra
500 meter row
1 min plank
Run 3 laps
15 pikes
X2

       

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