Sat 10/12/2013 WOD
Warm up
600 meter run
3 sets of
5 strict pull ups (10 ring rows)
10 Box Jumps ( 20 inch)
15 single leg Groiners
Plank 30 secs -1 min
With an empty barbell and the coach leading the group
10 Clean and jerks
Workout prep
Take 3-4 sets of 6-7 reps to build up to working weight
Training (met-con)
Barbells for Boobs
“GRACE”
For time
30 clean and jerks (135/95)
Weight options
115/80
95/65
75/45
Level 1 (fitness)
Plate ground to over head (45/25)
2013 10 11