PAULINE
Warm-up:
1/2 Tabata
Air Squats, Arch Hollow Swings,
Strength:
Clean Warm-up
15 min. to prepare for the second part of today’s workout.
WOD: THE OLD TRUCK
Part 1 – 0 to 9 min.
4 Rounds:
12 Wallball 20/14
8 Burpee on plate 25
then
Part 2 – 9 min. to 15 min.
1 Rep Max Clean.
At the start of the 9th min. you have 6 minutes to
determine 1 Rep Max Clean. This can be a
Power Clean or a Squat Clean.
Score is Total Reps or Time Completed for part 1
and Heaviest Weight lifted successfully for part 2.
Icing:
KOT – Reverse Nordic 20 Reps