2/14/14 WOD

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FUNCTION

A. Clean & Jerk- spend 10 minutes warming up, practice proper technique. Then you have 3 attempts to find a 1RM Clean & Jerk

B. 4 rounds for time of:

Sprint 155m

5 Burpee Pull-ups

Sprint 155m

2 Rope Climbs-15′ (there will be scaling options)

C1. 3 x max reps Strict Pull-ups + max rep Strict Stable Bar Dips

C2. 3 x 10 Weighted Back Ext + 45-60sec. Chinese Planks

*score- A=max clean & jerk, B= time

DRIVE

A. 10 min to establish a 1RM Push Jerk

B. For Time:

25 STO- 115/75

5 Bar Muscle-ups

20 STO

4 Bar Muscle ups

15 STO

3 Bar Muscle-ups

10 STO

2 Bar Muscle-ups

5 STO

1 Bar Muscle-up

C. 10 min to establish a 3RM Front Squat

D. AMRAP in 8 min of:

5 Pull-ups

10 Push-ups

15 Squats

*score- A=max push jerk, B=time, C= 3RM front squat, D= reps

Posted on: February 13, 2014admin

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