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OUR BLOG

Wed.1.8.14

By CoachBo | In WOD | on January 7, 2014

Warmup: ROM drills, shrug drills with PVC, 15 front squats, 15 Cleans + Jerk

Strength: Clean + Jerk
5 @ 45% + 1 Jerk
5 @ 55% + 1 Jerk
3 @ 65% + 1 Jerk

WOD: 3 Rounds

8 Front Squats @ 65% (Tempo 30×0)
15 KB swings (53/35#)
3 min row (for Cal)

Cooldown: 25 GHD situps, 25 GHD Back extensions.

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