8.3

Oly Strength (20 Minutes)
1. Clean Pull  3 x 3 @ 90%                  60 sec rest

2A. 1 Hang clean + 1 Full Clean 

      1 @ 70%, 1 @ 75%, 3 x 1 @ 80%   60 sec rest
2B. Clean & Jerk 

      1 @ 70%, 1 @ 75%, 3 x 1 @ 80%   90 sec rest

Grunt Work (20 Minutes)
1A. Sled Pulls, Front, slow and HEAVY. 4 x 50 meters
1B. Prowler Push, High Handles, HEAVY 4 x 50 meters
2A. Sled Pull - SLHS Walk 3 x 1
2B. Back Lunge/Pistol      3 x 10

Watch DEMO VIDEO from 1.3 to see how you should perform the sled pulls.

They are different than what you might think.
SLHS Walk: Straight Leg Hamstring Walks. If still unsure how to do these, ask Drew or Ginny. 

Or read description HERE

Back Lunge/Pistol description in HERE
For both sled pulls and prowler pushes, choose a weight that is heavy and challenging.

Do these without stopping.


Stairs (15 Minutes)
1A. 3 flights up, fast feet down 4 x 1 Foot on each step. 10 sec rest
1B. 3 flights up, fast feet down 4 x 1 Every other step. 20 sec rest
1C. Squat jumps 4 x 8                                  60-90 sec rest

WOD:
Class WOD

Substitute

If it is too frozen or cold to do sled pulls and prowler pushes. 

Do this WOD instead of the Grunt Work.

Do not sub this for the Class Wod

10 minutes OTM

Even Min: 5 OHS at 165/110# (Take from a rack)

Odd Min: 9 GH raises

rest 1 min 

then

For Time 

200 double unders

Drew

One minute after Grunt Work/Substitute

30 HSPU for time