23-SEP-14

A.

-Group Joint Warm Up

EMOM 8 min

Even: 15 Wall Balls

Odd: 30 DU’s

 

B.

Clean and Jerk

18 min to build to a new 1RM

(If you prefer you may power clean)

 

C.

WOD: for time (subtract 2:00 of rest)

3 Rds

7 Clean and Jerk 135/95#

7 Pull ups

 

-Rest 1 min

 

2 Rds

8 Clean and Jerk 135/95#

8 Chest to bar pull ups

 

-Rest 1 min

 

1 Rd

9 Clean and Jerk 135/95#

9 Bar MU

 

D.

Mobility:

1 min each side Anterior Compartment Smash

1 min Low back double lacrosse ball smash

1 min each Glute smash w/ Lacrosse ball

 

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