July 11, 2018

 

a) WARM UP:

3 rounds:

  • Jog to the end of the gym forward
  • Jog back backwards
  • Single leg hops for 10m, switch legs and hop to the end of the gym
  • Sprint back
  • 20 arm circles
  • 5 pull ups

Then with an empty bar:

  • 10 deadlifts
  • 10 shrugs
  • 10 muscle cleans
  • 10 elbow rotations
  • 10 presses
  • 10 power cleans
  • 10 push jerks

Rope climb prep and load bar for the clean and jerks

b) WOD:

For Time:

  • 30 Clean and Jerks (135/95)
  • 1600m run (4 laps)
  • 10 Rope Climbs
  • 1600m run (4 laps)
  • 100 Burpees

Time cap: 40 mins (if you get to the burpees by this time, you will finish them)

Posted in WOD