031721

Happy St. Patrick’s Day!

Warm-up:
10 Bootstrapper
5 Inchworm
20 Mountain climber
8 Top down deadlift
10 Superman
Run 150m
6 Spiderman lunge
4 Power clean
6 Hang power clean

WOD:
Against a 7 minute clock:
Run 1000m
Max Rep Deadlift in remaining time
Rest 2 minutes

Against a 6 minute clock:
Run 800m
Max Rep Power Clean in remaining time
Rest 2 minutes

Against a 5 minute clock:
Run 600m
Max Rep Hang Power Clean in remaining time

*Rx 155/105#, or no more than 40% of DL max, your max should be at least 385/255# to use 155/105. For those signed up for the Open/Intramurals, scale back intensity on this one. Do not push the run and break up work into small manageable sets.

Home WOD/Zoom:
WOD:
Against a 7 minute clock:
Run 1000m/ Row 1250
Max Rep DB Deadlift in remaining time
Rest 2 minutes

Against a 6 minute clock:
Run 800m/ Row 1000m
Max Rep DB Power Clean in remaining time
Rest 2 minutes

Against a 5 minute clock:
Run 600m/ Row 500m
Max Rep DB Hang Power Clean in remaining time

Mobility:
1:00 Lizard
1:00 Lying knee twist