Feb 10, 2018

 

a) WARM UP:

Coach led.

Then set up for the wod.

 

b) WOD:

25 min AMRAP:

Buy in:

  • 200 Double Unders
  • 30 burpees

AMRAP of “Cindy”

1 Round of “Cindy” =

  • 5 Pull-Ups
  • 10 Pushups
  • 15 Air Squats

 

OLY Saturday

1 Establish a heavy back squat for today (15 mins)

2. Drop snatch balance – 7 sets x 3

3. Cleans: Work to a heavy power clean (10 mins)

4.  Captain Morgans

 

OLY Sunday

1. Split jerks – work to a heavy 1 – then hit it 2x more

2. Heavy clean pulls – 4 sets x 3 reps @ 90%

3. Establish a heavy back squat for today (15 mins) (if you were not here Saturday)

3. If you were here Saturday, you will be doing something else.

Posted in WOD