WOD 2018/11/02


Warm Up: 10 minutes

200 meter run

10 pause squats with plate

30 m toy soldiers

15 m inchworms

15 m spidermans

30 m walking Samson

10 push-up to down dog:

Barbell Warm-up

5 shoulder press

5 push press

5 push jerks

5 split jerks

5 high hang cleans

4 hang cleans

3 power cleans

2 squat cleans1 squat clean and jerk

Strenght: 15:00 to build to a heavy Clean and Jerk

Wod: 3 Rounds

:10 Clean and Jerks (60/40 kg)

400 Meter Run


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