Thursday 1-9-14

 In WODs

Warm Up

Barbell Warm Up – Start with naked barbell. Build to 50% of 1RM clean.
7 Sets
5 Cleans
5 Front Squats
5 Jerks

Skills

Clean and Jerk
C2B

WOD

1. Metcon
21-15-9:
C2B
Burpee
400m Row after each round.

2. Clean and Jerk
AMRAP in :20, rest 1:40 between rounds
3 rounds at about 70%
3 rounds at about 60%
3 rounds at about 50%

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Travel WOD

21-15-9

Pulling movement (ideally pull ups)

Burpee

400m Run after every round

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