10 May WOD- Sunday, May 12

Happy Mother’s Day!

We have quite a few kick-butt moms, (and moms to be) that turn up the beast mode in the box. Here’s to you fine women, you’re strength inspires us all. You ROCK!

WOD Prep with Yasmen– How to mobilize for the WOD
1. Tricep Extension Smash
2. Trailing Leg Hip Extension

Strength: Bench Press

4 x 8 @ 60-65% 1 RM

WOD: 22 min cap
3 rounds for time:
800 m run
30 Power cleans @ 50% of 1RM
800 m run
20 Power cleans @ 50 % of 1RM
800 m run
10 Power cleans @ 50% of 1 RM

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