MG WOD 040817
WARM UP
2 rounds
Run 200m or Row 250m
10 Bear Crawl
20 Squats
30 Jumping jacks
20 Hollow Body Rock
10 Superman
MOBILITY & SKILLS
Shoulders – Squat Therapy – HS WALK
STRENGHT
A) Front Squat
5 – 5 – 5 – 5 – 5 #60% (Ladder)
CONDITIONING
3 RFT:
800m Run
25 C2B Pull-ups
15m HS Walk
ACCESSORY WORK
For time:
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* #60%
*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar – that is set one. Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar – that is set 2.
