15-DEC-14

A.

Group Joint Warm Up

-2 Rds NFT

350m Row

25 Sit Ups

15 Burpees

 

B.

Olympic:

EMOM 7 Min

2 Squat Clean @ 80%

 

C.

WOD: 10 Rds For Time (20 Min cap)

1 Round of Cindy (5 Pull Ups, 10 Push ups, 15 Squats)

1 Clean and Jerk 135/95#

1 Round of Cindy

2 Clean and Jerk 135/95#

1 Round of Cindy

3 Clean and Jerk 135/95#

1 Round of Cindy

10 Clean and Jerks

 

D.

Cool Down:

15 PVC pressing lunges

2 min T-spine

1 min each shoulder mobility

 

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