At Home Wod

5 Rounds: 3 minutes on/1 minute off

4 alternating power cleans
7 hand release push-ups
10 lunge steps

Workout Notes

Each workout this week is brought to you by a different coach! (Read in Bruce Buffer’s voice): First up, standing at five feet, nine inches tall, she loves rope climbs and wall balls, I once saw her do “Double DT” unbroken, give her a bag of M&M’s and she will probably let you skip the warm-up, programming out of Crossfit Davis: Kirsten Pedri! This workout resembles “The Chief” (three minutes of work, one minute of rest). Treat today’s workout like five separate AMRAPs, completing as much work as possible in each three minute round. Start with four alternating power cleans. Engage your upper back, open those hips with speed, and finish in a partial squat. Be sure to stand all the way up to complete each rep. Next, hammer out seven hand release push-ups. At the bottom of each push-up, make sure to lay completely flat and pick your hands up an inch or two. Make sure to engage your core before pushing back up and try to avoid snaking back to the top of your push up position. Finish with ten lunge steps. Prioritize keeping a tall chest and stepping up and down smoothly. If you do not like today’s workout, be sure to let Kirsten know about it. Matt Pedri gets a pass for today.