11.9.18

WOD
Adderall (AMRAP – Reps)
0:00 – 10:00 – 1600 Meter Run, Max Clean and Jerks 60/40
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch 55/35
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters 45/25

Score is total reps completed.

FIT

WOD WARM UP
WOD BRIEF + GROUP WARMUP

## :30 Seconds

Quad Stretch
Active Samson
Front Rack Stretch

Side Lunge
Active Spidermans
Child’s Pose

Push-up to Down Dog
Air Squats
Wrist Stretch

## Barbell Warmup

5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

### Movement Prep

2 High Hang Power Cleans
2 Hang Power Cleans
2 Power Cleans
– – – – – – – – – – – – – – – – – – – – – – – –
2 Push Jerks
2 Clean and Jerks
x3

– – – – – – – – – – – – – – – – – – – – – – – –
2 High Hang Power Snatches
2 Hang Power Snatches
2 Power Snatches
x3

– – – – – – – – – – – – – – – – – – – – – – – –
3 Pausing Front Squats
3 Thrusters
x3

*Build to all three weights, leaving opening clean and jerk weight on the barbell for practice round.*

## Rehearsal

1 Round

100 Meter Run
3 Clean and Jerks

CategoryWOD