wodify-daily
03/04/2020
TriPark Strength – CrossFit
Warm-up
400m Medball Line Time
THEN
3:00 – AMRAP
7 Deadlifts
7 High Hang Muscle Cleans
7 Strict Press
7 Front Squat
Strength
Cluster
Squat Clean into Thruster
Take 20 Minutes to Build to a heavy 2-rep
Metcon
Metcon (Time)
Cash-In: 10 Clusters
3 Rounds
10 Lunges
10 Air Squats
10 Pull-Up Modification
– Chest to Bar Pull-ups
– Pull-up
– Kips
– Jumping Pull-up
– Ring Rows
Cash-Out: 10 Clusters
Rx: Completed in 9-13 minutes
Time Cap: 15:00
Post WOD Stretching
Hold Each Pose For :30
Dragon Stretch
Standing Hamstring
Banded Lat
Banded Tricep
Standing Wall
Prayer
Midline
MIDLINE
21-18-15-12-9
Abmat Sit-Ups
Planking Up and Downs