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08/15/2014 WOD

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Friday 08/15/2014


Upper body prep- DEMO
Lower body Prep- DEMO

Warm Up:

DROM + C & J Bar Warm Up


20 Minutes:
Level 1- Clean and Jerk Practice
Level 2/3-Clean and Jerk 7x(1.1.1) @75%


Level 1-
Sled push 50m- 25/Sled
50-40-30-20-10 Sit-ups
Level 2-
Sled Push 50M 45/25
50-40-30-20-10 Sit-ups
Level 3-
Sled Push 50M 70/45
50-40-30-20-10 Sit-ups

*Weight is added Weight to Sled

Extra Credit: 3RNFT
A. ME- Handstand walk or practice
B-3-5 Strict Muscle ups
C.3 x 10+10 sec static hug the twinkies

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