WOD Thursday, August 06, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Ladies Night 8/20 @ 7:30pm

WARM-UP

Calf Stretch

Split Jerk Footwork

10 Strict Press

10 Long Jump

200m Run

STRENGTH

E2MOM x 12min

Push Jerk (BR) + Split (FR)

(Increasing)

WOD

3RFT

16min Cap

500m Row

30 Box Jumps

20 Push Press (115/80)

BARBELL CLUB WORK

1. snatch: work up to (60%x1, 70%x1, 80%x1)2

2. clean and jerk: same as snatch

3. front squat: 3, 2, 1, 1, 1, 1, 1

4. back squat: 1, 1, 1