9am Lifting Club
10am Team WOD

PCGIRLS

WARM UP:

4 x 400 M. Repeats

Rest 2 Min. between sets.

LIFT:

Power Clean + Power Squat Clean & Jerk

1 + 1 @ 60%

1 + 1 @ 70%

1 + 1 @ 80%

1 + 1 @ 85%

1 + 1 @ 90%

1 + 1 @ 80%

1 + 1 @ 85%

WOD:

Teams of 4:

4 x 200 M. Sandbag Carry

Then:

100 Pistols

100 Shoulder to O.H. (115/75) (95/65) (75/55) (65/45)

100 T2B

100 Hang Cleans

100 Sit Ups

Then:

4 x 200 M. Sandbag Carry

*May sub pistols for Air Squats and T2B for K2E’s.

POST WOD:

Coaches Stretch

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