G WOD 040917
WARM UP
3 Rounds Not For Time
Run 200m or Row 250m
10 Inch worms
20 mt Bear Crawi
30 Jumping jacks
20 Hollow Rock
10 Superman hold
MOBILITY & SKILLS
Hips – Shoulders – Kipping – Air Squat – Push Ups – Pull Up
STRENGHT*
A) Power Clean
3×3 #75% – 2×2 #80%
B) Power Jerk
3×5 #70%
C) Push Press
5×5 #75%
CONDITIONING
“CINDY”
As Many Rounds as Possible (“AMRAP”) in 20 minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats
Compare to 18 / 05 / 2017
* Do It only if you don’t stop training in August!