WOD Thursday, July 02, 2015

WARM-UP

200m Row

2 TGU

5 Squat Cleans

5 Jerks

5 Pull-Ups

STRENGTH

EMOM x 6min

1 TGU

WOD

For Time

5 Clean/Jerk (205/145)

5 Rounds of (5 Pull-Up, 10 Push-Up, 15 Squats)

1000m Row

BARBELL CLUB WORK

1.  back squats  65%x3 x 10 sets (AFTER EACH SET DO 5 BOX JUMPS)

2. front squats: 65%x3 x 3 sets. (AFTER EACH SET DO 3 SOTTS PRESSES OUT OF FRONT SQUAT WITH A LIGHT WEIGHT)

3. good mornings to 45 degrees: 3 x 8.  use weight that is manageable.  no ego here!!

4. sit ups x 25 after each set of good mornings.  you will super set the good mornings with the sit ups.  set of 8 good mornings set of 25 sit ups.