Monday 1-12-15

 In WODs

Warm up 

3 Rounds NOT for Time:

10 burpees (Pretend you had to do 50 burpees unbroken. Do 10 unbroken at that pace and time yourself. Hold that pace each round.)
10 Wallballs (20/14) Unbroken
20 Unbroken Double Unders (you get 3 attempts each round. Remember your max unbroken if it’s not 20)

Skills

Squat Clean & Jerk

WOD 

A. EMOM 10min
Odd: 10 Box Jumps Cycled (24/20)
Even: 3 Position Squat Clean & Jerk 70% 1RM

B. 5RFT:
6 Deadlifts (155/100)
6 Squat Cleans (155/100)
6 Jerks (155/100)

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Travel WOD

3 minute AMRAP:
10 lunges
10 squats
rest 1 minute
Then……
1 minute of pushup
1 minute of plank
rest 1 minute
Then………
2 minutes of situps

 

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