WOD Sat 10-6-12
October 5, 2012
WOD Tue 10-9-12 “Fran”
October 8, 2012

WOD Mon 10-8-12

Coach Jake leads a recent class at the box

Warmup:
750M Row, build pace into last 250M
Then 3 rounds NFT:
10 barbell clean pulls
10 air squats
10 pullups
10 GHD situps
 
Strength/Skill: Clean & Jerk
– 20 minutes to establish a 1 rep max clean & jerk or spend some time with a coach drilling technique
 
WOD:
21-15-9 Reps for time of
Ground to overhead 95/65 (Int – 65/45, Beg – 50/30# sandbags)
Hand Release pushups (Int – scaled pushups with knees, Beg – scaled pushups with bands, incline)
 
Cool down – minimum 2 laps jog/walk, 10 squats, 10 arm circles L/R after each lap
 
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