10.10.18

WOD
Power Clean (Build to Heavy Touch and Go 5-Rep)
12 MÍN
Guard Rail (AMRAP – Reps)
AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans 52.5/35

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
7 Power Cleans 60/42.5

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
5 Power Cleans 70/47.5

Sc1:
byrjum í 45/30

Sc2:
Byrjum í 40/25

Sömu rep!

FIT

WOD WARM UP
## :30 Seconds
Easy Bike
Active Samson

Moderate Bike
Active Spiderman

Faster Bike
Push-up to Down Dog

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

## Front Rack Stretch – 1 Minute
## Wrist Stretch – :45 Seconds

5 Clean Deadlifts
5 Hang High Pulls
5 Tall Cleans
3 High Hang Power Cleans
3 Hang Power Cleans
5 Power Cleans

# Rehersal
3 Calorie Bike
3 Power Cleans (Opening Round Weight)

CategoryWOD