Wednesday February 7th, 2018
Warm up-
1) 2 Rounds
1 minute of single unders
30 seconds Seated Partner Shoulder Stretch
10 seconds barbell Strict Press
1 Min Plank
Skill-
3 Sets of the following complex:
10 Dumbbell Deadlifts 50/35
10 Dumbbell Hang Power Cleans
10 Dumbbell Push Jerks
*Complete this without setting the DB Down, After 1st round you can go up in weight
WOD-
For Time:
12 Clean + Jerks 155/105
15 RMU’s
9 Clean + Jerks 185/125
12 RMU’s
6 Clean + Jerks 205/135
9 RMU’s
Extra Gainz-
3 Rounds
20 T2B
20/15 Cal Bike
*2 Mins of EZ Single unders as active rest
Post WOD-
2 RNFT
25 AB-mat Sit ups
20 GHD Hip Ext.
15 Supermans
10 Slow Air Squats