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WOD

WOD

By Coach Lunney | In WOD's | on October 9, 2017

** Please sign up on the Whiteboard if you can Volunteer Your Time This weekend at Festivus. We are still needing help.  Thank you

 

12 Minutes to Work to a Heavy Double Front Squat (From The Ground )

 

7 Minute AMRAP:

5 Box Jumps (30,24) (24,20)

3 Power Cleans (Comp 225,155) (Rxd 185,125) (Fitness 155,105)

 

 

** 3 Rep Power clean is suppose to be heavy. (around 70% of 1 RM)

 

 

Extra Conditioning
6 X 200 Sprints. (rest as needed)

 

Extra Gymnastics

EMOMX 10:

2-4 Bar MU

 

OLy Lift:

Snatch Balance  + Hang Snatch – 1-1-1-1-1-1 (Climbing Comfortably, work positioning)

 

 

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