Tues. Jul. 28-2015 WOD

WARM-UP

Clean Burgener/Skill

5 Kip Swings

5 Squat Cleans

10 Jerk Footwork

200m Run

Hip Opener

STRENGTH

E2MOM x 10min

1 Hang Squat Clean + 1 Push Jerk + 1 Split

WOD

30min AMRAP

10 C2B

400m Run

BARBELL CLUB WORK

1. front squat: 10 sets of 3 reps at 73%

2. back squat: 5 sets x 3 reps at 65%
after each set do 5 box jumps

3. pull ups or chin ups x 50 total reps

4. good mornings to a 45 degree angle. select weight carefully. : 4 x 6 pausing 2 sec pause at the 45 degree angle.

5. sit ups: 100 total