Tuesday, September 27, 2016

 In WOD

Warm Up:  5 Minute AMRAP

5 Inch Worms

10 Box Jumps 24/20

10 Pull Ups

5 Dips

Weightlifting:  Cleans-3 Position (Floor, Above the Knee, High Hang)

Warm up with unloaded bar and build to a heavy sequence in 10 minutes

Does not have to be a 1 rep max

Strength:  Push Jerk

Warm Up unloaded

5 X 3 Building each set from 70% of Clean and Jerk Max

Gymnastics:  8 Chest to Bar Pull Ups

WOD:  5 Rounds for Time

8 Power Cleans 135/95

8 Overhead Lunges 135/95

40 Double Unders

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