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Thursday WOD 4/19/18

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Warm Up:

1 Round:
40ft Step and touch toes
40ft Frankenstien Walk
10 Barbell Deadlift
10 Barbell Cleans
40ft Spider Man
40ft Lunge backwards with a twist right and left.
10 Barbell Front Squats
10 Barbell Push Press
80ft High knees
80ft Butt kickers
10 Barbell Power Cleans with light load.
200m Run

WOD:

For Time:
Run 800m
10 Power Cleans (135/95#)
Run 600m
20 Power Cleans (135/95#)
Run 400m
30 Power Cleans (135/95#)
Run 200m

HAM (Post WOD):
Immediately after finishing your 200m run, you have 5 min to establish a 1 rep max Power Clean