12/19/14 WOD

12/19/14 WOD

Friday 12/19/14

Warm-Up

Row/Run 400m

Olympic Wall Squat (Hold for 30 secs)

10-Empty bar Split Jerks

10-Empty bar Push Jerks

10-Pulls/High Pulls (Burgener W/U)

10-High Hang Cleans (full Squat) Work on speed under the bar, look over your elbow and foot position.

WOD

A. SC x 1 + FS x 2 keep weight moderate focus on speed rest 60sec x 5
+
5min AMRAP:
10 PC and jerk 135/95#
10 PC and jerk 155/105#
10 PC and jerk 185/115#
10 PC and jerk 205/135#
10 pc and jerk 225/145#
+
90% effort for total time:
Row 1k

Rest 1min

5 rounds for time:
3 MU
10 wall balls 20# 10′ target
6 alternating db snatch 70/50#

rest 1min

Row 1k

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