WOD Blog
 | Thu, Oct 13 2016 |  |
Front Squats/C&J/Power Clean/Burpee
(Reps)
Strength
Front Squats: 1X5@60%, 1X5@65%, 2X5@70%
O-Lift/WOD
With a running clock...
0:00-7:00 -
Work up to a heavy Clean & Jerk (Not a max - only as heavy as good form is maintained)
7:00-14:00 -
7:00 AMRAP of:
7 Power Cleans 135/95# (<49) 115/75# (50-59) 105/65# (60+)
14 Bar Facing Burpees
14:00-21:00 -
Work up to a heavy Clean & Jerk (Not a max - only as heavy as good form is maintained)
Extra work if time:
Karen - 150 wall ball shots for time (20#/14#) (10'/9')
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