Monday November 13th, 2017
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Category: WOD

Monday November 13th, 2017

Warm up- *Move efficiently through warm up*

1.) 3 Mins of easy rowing, biking, running or jumping rope

2.) Joint Prep

3.) 1 Round of DT With an Empty BB

Skill-

EMOM for 8 Minutes(8 Sets)

Clean + FS + Jerk x 1 Rep

Sets 1-3 @ 75% of 1RM C&J

Sets 4-6 @ 80%

Sets 7-8 @ 85%

Followed By…

Every 2:30 for 10 Mins (4 sets)

Front Squat x 6 Reps

Sets 1-2 @ 70%

Sets 3-4 @ 75%

WOD-

“DT”

5 Rounds

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

*155/105

*Compare to August DT

Post WOD-

100 Weighted Sit ups

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