WOD

CrossFit Steed – Steed Strength & Conditioning

Warm-up

Warm-up (No Measure)

3 Rounds

10/arm Banded Plank Pulls

5 Goblet Vertical Jumps

12 Banded Pull Throughs
Banded Plank Pulls —

https://youtu.be/rNFD7RPyyMU

Mobility

1:00/side Bretzel

https://youtu.be/OlT-JIHU5_s

1:00 Min. Straddle Stretch

10/side Squat Thor. Rotations

10/side PVC Front Rack Stretch

Strength

Clean Complex (4 Sets of 1 Complex)

__ CLEAN COMPLEX __

2 Hang Clean Pulls (arms straight)

+

1 Segment Power Clean

+

1 SlowPull Power Clean

Metcon

Metcon (Time)

For Time….

4 Rounds

45 Double Unders

18 Alt. DB Power Snatch 50/35

15 MedBall Sit Ups 20/14

12 Wall Balls 20/14

9 Deadlifts 185/145

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