25.10.18

WOD
Knuckle Sandwich (Time)
For Time / Time cap 20 min
800 Meter Run
30 Power Cleans 85/60
800 Meter Run

Sc1:
700 Meter Run
30 Power Cleans 75/50
700 Meter Run

Sc2:
600 Meter Run
30 Power Cleans 65/40
600 Meter Run

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

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

## Wrist Stretch – 1 Minute
## Wall Supported Ankle Stretch – :30 Seconds

100 Meter Run
3 Clean Deadlifts
3 Clean Pulls
– – – – – – – – – – – – – – – – – – – –
3 Muscle Cleans
3 Hang High Pulls
– – – – – – – – – – – – – – – – – – – –
2 High Hang Power Cleans
2 Hang Power Cleans
2 Power Cleans
– – – – – – – – – – – – – – – – – – – –
Build to Lighter Weight
– – – – – – – – – – – – – – – – – – – –
3 Power Cleans (With 2 Second Pause Above the Knee)
– – – – – – – – – – – – – – – – – – – –
Build to Middle Weight
– – – – – – – – – – – – – – – – – – – –

## 1 Round
50 Meter Run
5 Power Cleans
50 Meter Run
– – – – – – – – – – – – – – – – – – – –
Build to Workout Weight
– – – – – – – – – – – – – – – – – – – –
## 1 Round
50 Meter Run
5 Power Cleans
50 Meter Run

CategoryWOD