WOD Wednesday, July 01, 2015

WARM-UP

Burgener/Skill

5 Pull-Ups

5 Dips

200m Run

5 Snatch

5 Med Ball Clean

STRENGTH

EMOM x 14m

O: Snatch + Hang Squat Snatch + Squat Snatch

E: 5 MUs

WOD

Med Ball Fun

200m Run with Med Ball

20 Med Ball Clean Burpee over Box

100m Run

10 Med Ball Clean Burpee over Box

200m Run

20 Med Ball Clean Burpee over Box

BARBELL CLUB WORK

1. 2 pos cleans:  1 mid thigh (launch), 1 floor.   work up to 65%x1+1, 70%, 75% for 3 sets.

2. rack jerks behind neck: work up to a heavy single within 7 reps.

3. clean pulls: 90%x3, 95%x3, 100%x3 (just like clean but speed thru the middle) don’t forget to finish!!

4. sit ups x 100

5. pull ups strict: 25