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OUR BLOG

Wed.12.9.15

By CoachBo | In WOD | on December 8, 2015

Warmup:  ROM drills, Low Squat hold, Junkyard dog, 10 Clean Pulls, 10 Front Squats, 5 Jerks all with PVC or light bar

Strength:  Clean + Jerk, Find new 1 RM for each lift

Warmup for 5 minutes, then

Find new 1 Rep Max – 1/1/1/1/1

WOD:  AMRAP in 15 min

6 Power Cleans (95-135#/65-95#)

12 GHD situps

24 Double Unders

Cooldown:  3 sets of 15 ab wheel, max low squat hold, roll out

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