June 24, 2017

a) WARM UP:

  • 500m row

7 min AMRAP:

  • 10 jumping jacks
  • 10 leg swings – front / back & side / side
  • 10 push ups

 

b) WOD:

30 min AMRAP:

  • 10 Wall Balls (20/14–>10/9’)
  • 10 T2B
  • 10 Goblet Squats (53/35)
  • 10 DBall / sandbag ground to shoulder

 

OLYMPIC LIFTING –

Saturday:

  • 1 Power Clean + 1 Hang squat clean + 1 split jerk: 60% (of clean) x 5 sets
  • Snatch grip push press 5 x 3 (increasing weight)
  • Snatch pull: 85% (of snatch) x 5 x 5

 

No Class Sunday! See you next week!

Posted in WOD