21.10.18

WOD
Tiger Blood (Time)
3 Rounds / time cap 15 min:
10 Clean and Jerks 60/40
400 Meter Run

Sc1: 55/35
Sc2: 45/25

FIT

WOD WARM UP
## Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

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

## Front Rack Stretch – 1 Minute
## Warrior Squats – 1 Minute
## Overhead Stretch on Wall – 1 Minute

100 Meter Run

5 Clean Deadlifts (Empty Bar)
5 Clean Pulls
5 Clean High Pulls
– – – – – – – – – – – – – – – – – – –
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
– – – – – – – – – – – – – – – – – – –
5 Push Press
– – – – – – – – – – – – – – – – – – –
5 Tall Jerks
– – – – – – – – – – – – – – – – – – –
5 Push Jerks
– – – – – – – – – – – – – – – – – – –
Build to Lighter Weight
– – – – – – – – – – – – – – – – – – –
2 Clean Deadlifts
2 Clean Pulls
2 Clean High Pulls

## 1 Round
5 Clean and Jerks
100 Meter Run
– – – – – – – – – – – – – – – – – – –
Build to Workout Weight
– – – – – – – – – – – – – – – – – – –
## 1 Round
3 Clean and Jerks
100 Meter Run

CategoryWOD