Friday’s WOD

WODS

Warm Up:

200 M Run

20 Sit-ups/GHD

Skill:

Burgner

 

Behind The Neck Jerk

1-1-1-1-1-1-1

*Use the heaviest weight you can for each set. Rest as needed between sets.

Cool Down:

500 M Row (Sprint X2)

 

Advance WOD/ # 130323

BBG

3 attempts to establish a 1RM Snatch.

3 attempts to establish a 1RM Clean & Jerk.

*Rest as needed between all attempts.

Strength

Front Squats: 1X8 @ 70%, 2X5 @ 80%, 2X3 @ 85% – rest 75 sec. (based on: 130309)

Conditioning

For time:

Row 2k
50 Pistols (alternating legs)
30 Hang Cleans (any style) 225/135#

*15 minute time cap.

 

 

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