WOD

Monday, May 18th 2020
Link to Join ZOOM Classes:
https://zoom.us/j/936461550

Class times/programs  are updated in WODIFY class schedule and on our Class Google Sheet.

Warm-up
A. General
EMOM x 3 @increasing intensity + nose breathing
10/8 Cal Machine/30 Mountain climbers

B. Mobility
Goblet squat hold
3 x 30s

C. Specific
2 rounds
30s Broad jumps
30s Curtsy lunges
30s Squat + in and out jump

Weightlifting
Clean (1 x 4 @60%, 1 x 4 @70%, 3 x 4 @75%)

Metcon
Metcon (Time)
5 rounds for time
600m Run
30 Push-ups

With a back pack if possible

Accessory
Metcon (Weight)
Core

Weighted side plank
3 x 30-45 seconds @Heavy