WOD, Aug 14th

Warm-Up
(10 MIN):
400m Run or Row/Ski
10 Toe Touches
10 Iron Cross
10 Scorpions
10 Cobra Press
10 PVC Pass Throughs
10 PVC Good Mornings
10 PVC Pass Arounds
10 PVC Windmills
10 Squats (2 Sec Down / Drive Up)
5 Box Step Overs
Strength Work
(18 MIN):
Back Squats (WENDLER 5/3/1)
3 set x 5 rep @ warm up weight (increase weight each set 55%, 60%, 65%)
1 set x 3 rep @ 70%
*REST 2 MINUTES
1 set x 3 rep @ 80%
*REST 2 MINUTES
AMRAP @ 90%

***Use the rest of the time to warm-up DB movements
~~Double DB Power Clean
~~Double DB Box Step Over
***Be sure to use the restroom and be set up for the WOD by the time the clock runs out.

WOD
200814
3 RDS FOR TIME:
400m Run or 500m Row or Ski
8 Double DB Power Clean, #50/35×2 (Rx+: #70/50)
8 Double DB Box Step Overs, #50/35×2 / 24/20
(18 MIN TIME CAP)
***5 Burpee Penalty for any dropped DB
WOD DETAILS
*Athletes will complete 3 rounds for time.
*The DB movements are performed with two DB.
*For Rx+, the weight is only increased for the Double DB Cleans. It will be remain #50/35 for the Double DB Box Step Overs.
*Athletes can modify to a single DB if desired
*Please don’t drop the DB. 5 Burpee Penalty every time the DB is dropped.
Movement Descriptions:
*Double DB Power Clean
~~https://www.youtube.com/watch?v=viWI2rEt-HU
*Double DB Box Step Overs
~~Both feet must touch the top of the box. Athletes do not have to stand up to full extension on top of the box.
~~https://www.youtube.com/watch?v=xrwJRX8ZX4A
Movement Variations:
*400m Run
~~40 Down + Backs
*Double DB Clean
~~Single DB Clean (4 Right / 4 Left)
*Double DB Box Step Overs
~~Single DB Box/Plate Step Overs

Modified WOD
3 RDS FOR TIME:
200m Run or 250m Row
8 Single DB Clean, x1DB (4 Right, then 4 Left)
8 Single DB Box Step Overs, x1DB or Box Step Overs (No DB)