200619 - FYF! (Hero WOD)

IMG_9735.JPG

QOTD - Weekend Plans?

WARM UP - 200m Run
then…2 Rounds
5 EB Cleans
5 EB Front Squats
10 Banded Face Pulls
Then… 200m Run1/2 “Badger”

3 Rounds
15 Squat Cleans 95/65
15 Pull Ups
400m Run

MOBILIZE - Banded Pull Away

COACH PREP - EB Squat Clean Prep
Set Up Pull Ups Spots

WOD -
(A: Competitor) / (B: Performance)
1/2 “Badger” Hero WOD
3 Rounds
15 Squat Cleans 95/65
15 Pull Ups
400m Run

(C: Fitness)
1/2 “Badger” Hero WOD
3 Rounds
15 Squat Cleans 75/55
15 Banded Pull Ups and Ring Rows
400m Run or Row

Lauren StensengComment