Southie Showdown 2018 WOD “Send It”

Oct 28th, 2020

Category: Uncategorized

Southie Showdown 2018 WOD “Send It”

Greg

Outdoor Primarily Unless Raining/Freezing

Warm Up
1 Loop Run
-Then-
3x
5 Clean Rack Delivery
7 Push Ups

3x
5 Tall Muscle Clean
7 Burps

3x
5 Strict Press
7 Burpee Lateral Jumps

Mobility
Lat Rolling
Lat Stretching

Strength
E2MOM12
Power Clean
3 Reps

WOD
“Send It”
21-15-9
Clean and Jerk 115|75
Burpee Lateral Jumps

Level 2- 95|55
Level 1- 75|35
ADV = 135/95

Extra Work
8 rounds for time of:
4 Bar muscle-ups
2 Stone Over Shoulder 190|140