“You still fight for the weak! That is why you lose!”
This WOD concludes our “Transformer” series of workouts. It sure was fun! Today’s workout “MEGATRON” is very heavy. Scale accordingly!! Only the strong will survive, hahahaha. Be smart, stay technically sound, and have fun! We will be starting our next series of themed workouts shortly. Right now “Thunder Cats” is in the lead. Let Mike know what you would like to see? Tomorrow is go time! See you all then!
WARM UP:
500 M. Row
25 Thrusters (45/35/15)
15 Pull Ups
LIFT:
Front Squat
2 Rounds
7 @ 65%
5 @ 75%
3 @ 85%
WOD:
“MEGATRON”
10 Back Squat (225/155) (205/135) (185/115) (165/105)
15 Box Jump Overs (24/20) (20/12)
10 Squat Cleans (225/155) (205/135) (185/115) (165/105)
15 T2B
10 Squat Snatch (135/95) (115/75) (95/65) (75/55)
15 T2B
10 Squat Cleans (225/155) (205/135) (185/115) (165/105)
15 Box jump overs
10 Back squat (225/155) (205/135) (185/115) (165/105)
*Bar may be cleaned up and taken from the rack for everyone accept advanced athletes.
**You must strip and add your own weight accordingly.
POST WOD:
Hip Mobility
