Tuesday's WOD

Warm-up

40m Karakoe steps

20m High steps

20m Backward lunges

20m Alt. foot slap

20m Broad jumps

10 Barbell squat cleans

10 Barbell Jerks

Stretching and discussing class for the day

Strength/Skill

Find weights and practice movements for the WOD.

***The weights are heavy, so warm-up all movements***

WOD

"Santora"

Three rounds for reps of:

Squat cleans, 1 minute
(155/100)

20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute


Deadlifts, 1 minute
(245/150)

Burpees, 1 minute


155 pound Jerks, 1 minute


Rest 1 minute

This WOD operates like “Fight Gone Bad”.  Everyone uses one barbell; add 2 45/25# (or equivalent) bumpers for the deadlift.  Jerk from the rack.  Good luck.

Recovery

Short Stretching and Mobility Sequence