Wednesday, August 10, 2016

 In WOD

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Warm Up:  6 Minute AMRAP

5 Air Squats

5 Burpees

10 Wall Balls

5 Wall Ball Sit Ups

Weightlifting:  Bench Press

Warm Up to Working Set with 5,4,3,2,1 Rep Count

3 X 3 @ Working Weight

2 X 2 @ Working Weight + 5 Pounds

Strength:  Clean And Jerk – Focus on Footwork and Technique

3 X 2 @ 70%

2 X 2 @75%

WOD:  4 Rounds For Time With 500 Meter Row Buy In and 50 Double Under Buy Out!

15 Burpees

15 Sit Ups

15 Ring Dips / Bench Dips

 

 

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