May 2017

wod 20170507

“A:
2 laps, of:
Walking lunges x 10 reps
Banded goodmornings x 10 reps
Shoulder passthroughs x 10 reps

B:
Every 2 min for 8 min, of:
Clusters x 1.1.1 reps

C:
Bergeron Open Test (mod)

AMRAP 20 minutes, of:
Wall Ball x 50 reps
Double Unders x 50 reps
Box Jumps x 40 reps
Toes-to-Bars x 40 reps
Pull-Ups x30 reps
Burpees x 30 reps
Power Cleans x 20 reps (145/100 lb)
Jerks x 20 reps
Power Snatches x 20 reps (145/100 lb)
Over Head Squats x 10 reps
* in teams of 2

D:
4 sets, of:
Hollow-hold x 30 seconds
Superman Hold x 30 seconds
rest 30 seconds”