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OUR BLOG

Wed.10.12.16

By CoachBo | In WOD | on October 11, 2016

Warmup: ROM Drills, dynamic stretches
Junkyard dog, 10 Clean pulls
15 Front Squats
15 Behind the head Jerk

Strength: Clean and Jerk
Warmup: 5/5/3 @ 40/50/60% 1 RM
Work: 3/3/3+ @ 70/80/90% 1 RM

WOD: 20 min AMRAP

5 Clean & Jerks
5 pull-ups
5 knees to elbow

Cooldown: Roll out and stretch.

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