Tuesday, August 23
WOD
Happy Birthday Jamie Barber!
Warm-up:
5 Up down dog
150m Run
5 Deep squat complex
8 Top down deadlift
6 Hang power clean
4 Strict press
6 Spider-man lunge
8 T-spine rotation
3 Power clean and push jerk
3 Squat clean and split jerk
A) Clean & Jerk
10 minutes to build to 87-90% of 1RM
then 1 C&J every :90 for 6 minutes @ 87-90%
B) For time:
800m Run
40 Hang power clean (Rx- 95/65, Scale I-75/50, Scale II- 55/35)
*10 minute cap.
Mobility:
:45 Child’s pose
:45 Seated twist
