WOD for 23 AUG 2016

0500 and 1130 at the usual spot.

No 0630 Oly lifting due to doing a Army event in the AM.

 

Warm Up:

Squat Prep

20 Prone dislocates

Clean BB complex Clean Barbell Complex (3 reps of each movement with empty barbell x 3 rounds): muscle clean, front squat, high hang squat clean, hang squat clean, squat clean)

 

Strength 1:

1 Muscle Clean, pick load Every 1 min for 10 mins.

 

Strength 2:

1 Pause Clean And Jerk, pick load Every 1 min for 15 mins.

 

Strength 3:

2 Front Squats, pick load Every 1 min for 10 mins.

 

WOD:

10 Burpee Box Jump Overs, 24/20 in

Every 1 min for 8 mins.

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