30.9.18

WOD
Downsize (Time)
3 Rounds / time cap 15 mín:
45 AbMat Sit-ups
30/21 Calorie Row
15 Hang Power Cleans 50/35

Sc1
35 AbMat Sit-ups
21/15 Calorie Row
15 Hang Power Cleans 45/30

Sc2
30 AbMat Sit-ups
15/12 Calorie Row
15 Hang Power Cleans 40/25

FIT

WOD WARM UP
## 1 Minute

Easy Row
Active Samson + Air Squats

## :45 Seconds

Medium Row
Active Spidermans

## :30 Seconds

Faster Row
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

## 2 Rounds:
### Front Rack Stretch – :45 Seconds
### Wrist Stretch – :45 Seconds
### Ankle Stretch – :45 Seconds Each Leg

5 AbMat Sit-ups
3 Hang High Pulls
3 Hang Muscle Cleans
– – – – – – – – – – – – – – – – – –
5 Front Rack Drops (Dropping into Quarter Squat from Standing Position)
– – – – – – – – – – – – – – – – – –
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
– – – – – – – – – – – – – – – – – –
Build to Lighter Weight

## 1 Round

10 AbMat Sit-ups
8 Calorie Row
6 Hang Power Cleans

– – – – – – – – – – – – – – – – – –
Build to Workout Weight
– – – – – – – – – – – – – – – – – –

## 1 Round

8 AbMat Sit-ups
6 Calorie Row
4 Hang Power Cleans

CategoryWOD