Friday September 28th, 2018
Comments: 0
Category: WOD

Friday September 28th, 2018

Warm up-

DROM

4 Sets

5 Strict Pull ups

10 Empty BB Thrusters

12 Cals

Skill-

Clean + Jerk Doubles

*Start @ 70% and work up to 85% adding 10# each set.

*5-6 Sets between 70-85%

Then:

Front Squat

1-1-1 @ 90%+

WOD-

Teams of 2:

5 Min AMRAP

Clean and Jerk 135/95

rest 1 min

5 Min AMRAP

Synchro bar facing burpees

*Switch every 5, choose a weight you can go UB for 5

Post WOD-

50 Weighted Hollow rocks

100 Sit ups

50 Hollow Rocks

100 Sit ups

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