WOD Tuesday, September 1, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk

WARM-UP

20 DUs

100m Row

10 F. Squats

10 Push-Ups

Leg Swings

STRENGTH

100 DUs

20 Sit-Ups

200m Row

WOD

21min AMRAP

800m Run

F. Squats 30 (95/65)

30 Bar-face Burpees

BARBELL CLUB WORK

1. snatch: work up to 85%x1x5

2. clean and jerk: work up to 85%x1x5

3. good mornings: 3 x 10 to a 45 degree angle.  you pick weight.  light to medium.