Corey at the Irish 5k this past weekend.
WOD
“4-Wheel Drive”
5 Rounds of 4 Minute AMRAP:
21/15 Calorie Assault Bike or Row
15 Burpee Box Jumps (24/20″)
Max 25 ft Shuttle Runs In Time Remaining
Rest 4 Minutes Between Rounds
* Post total shuttle runs completed to the whiteboard.
Accessory Work
1. Pausing Clean Pull
3 x 3 Pausing Clean Pulls (90-85-90% of 1RM Clean)
* Pause for a full second 3 inches off the floor AND just above the knee, before finishing with a strong extension.
2. Power Clean and Jerk
On the 1:30 x 7 Sets:
2 Power Cleans + 1 Split Jerk (climbing)
* Does not need to be touch-and-go power cleans.
