Monday WOD

MONDAY CROSSFIT 09/10/18

GRIND:

A. Every 3 minutes, for 15 minutes (5 sets), complete:

8 goblet squats @ TEMPO- 41X1 (4 seconds down, 1 second pause at the bottom, stand quickly, 1 second pause) + 12 banded supine glute bridges (use mini bands)

B. 4 sets

In 2 minutes

run 200 meters
max kb swings in remaining time

rest 2 minutes

SPORT:

A. Back Squat (8 x 2 @ 80%)
Every 2 minutes, for 16 minutes

B. In 2 minutes

run 200 meters
max power cleans in remaining time

rest 2 minutes
185#/115#