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“STARSCREAM” WOD 3/29/19

0

WARM UP:

400 M. Row or Run

10 Y’s, T’s, & W’s

10 Reverse Fly’s

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 Front Squats

10 Clean Extension

10 Strict Press

Then:

Mobility


WIN

SKILL:

3 Sets

5 Strict C2B Pull Ups

:30 Sec. L-Sit

LIFT:

Deadlift

3 @ 65%

3 @ 70%

2×3 @ 75%

WOD:

“STARSCREAM”

For Time:

30 Dead Lift (135/95) (115/75)

25 Clean & Jerk

20 T2B

15 Bar Facing Burpees

20 T2B

25 Front Squats

30 Pull Ups


FIT

SKILL:

3 Sets

25 Weighted Sit Ups

*Place a DB across the chest.

LIFT:

Weighted Wall Sit

4 x 30 Sec.

*Build

**Rest 1 Min.

WOD:

For Time:

30 Deadlift (135/95) (115/75)

600 M. Run

30 V-Ups

15 Bar Facing Burpees

30 V-Ups

600 M. Run

30 Deadlift

*Sub. 30/25 Cal. Row for Run accordingly.

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