WOD Wednesday, June 17, 2015

WARM-UP

Hip Openers

10 Lat Lunges

10 Goblet Squats

5 TTB

5 Thrusters

STRENGTH

10x3 B. Squat (75%)

WOD

5RFT

8 TTB

8 DB/KB Thruster or Stone (35/25)

14 DB/KB Lunges (35/25)

BARBELL CLUB WORK

1. 3 pos clean+jerk: 1 high hang, 1 mid thigh (launch), 1 floor after the floor do 1 jerk.  work up to 55%x1+1+1+1, 60%, 65% for 3 sets.

2. clean deadlifts pulls: 90%x3, 95%x3, 100%x3

3. box jumps x 25 total.

4. sit ups x 100

5. pull ups strict: 25