WOD Monday, August 31, 2015

REMINDERS:

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

WARM-UP

Calf Stretch

20 DUs

5 Push Jerks (BR)

5 Push Jerks (FR)

5 Pull-Ups

STRENGTH

100 DUs for time

WOD

15 min cap

10-9-8-7-6-5-4-3-2-1  Jerks (175/125)

2-4-6-8-10-12-14-16-18-20  Pull-Ups

BARBELL CLUB WORK

1. front squat: 3, 2, 1, 1, 1, 1, 1 (work to a medium heavy single)

2. snatch: work up to 80%x1x5 sets

3. clean and jerk: work up to 75%x1x3sets, 80%x1x3 sets.

4. front squat: 1, 1, 1, (work up to a heavy single)

5. 100 sit ups, 50 with weight, 50 without weight.