April 30th Riptide CrossFit Workout of the Day

WARM UP
Line drills & Burgener warm up

STRETCHING
Dynamic hamstrings stretching

PRE WOD
Speed work & skill
Deadlift, every 30 seconds for 8 sets (last set @ 3:30),
3 reps @ 60% (Speed)
Practice High hang cleans (light) (10 mins)
WOD
(WM)
AMRAP 12 mins
5 Power clean & split jerk (135/95)
20 Double unders

CORE
50 Bar rollouts (Evil Wheels)

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