Tues, Apr 7 WOD

3 Rounds For Time

400m Run

12 Squat Clean (135/95)


**** When you get to the bottom of the squat…DO NOT PAUSE…Stand right back up from depth.****


NorCo Notes: 

From where you are going to do your squat cleans log into Map My Run and make a run trail .25 from your spot for your 400m run. 

For your squat cleans your first set should be at a weight where if you do get all 12 reps is should be close to maximal effort. 

Warm Up: 

A) 3 Rounds 

10 Monster Walk (forward, backward, side to side)

10 Hip Circle Squat

10 Hip Circle Dead Lift (Bar Only)

10 Front Squat With Hip Circle

B) 3 Rounds (Find Weight)

200m Run (30 Seconds run from your clean spot)

5 UB Squat Clean

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