Tuesday, August 30
WOD
Happy Birthday Duke Pirak!
Warm-up:
6 minute AMRAP:
4 Bootstrapper
6 V-up
8 Superman
10 Speed skater
5 Front squat (Rnd 1), Power/squat clean (Rnd 2)
5 Push press (Rnd 1), Push jerk/split jerk (Rnd 2)
then
3 minutes to build to C&J starting weight
A) Every :90 for 6 minutes (4 sets)
2 Clean & Jerk Building
then
Every 2 minutes for 8 minutes (4 sets)
1 Clean & Jerk Building
B) For time:
Buy-in: 100 DU/200SU (Scale as needed to keep DU under 2:30)
then
3 Rounds of:
15 S2O (Rx-135/95, Scale I-105/75, Scale II- 85/55, Scale III-65/45, Scale IIII-45/30)
15 Front squat (Same as S2O)
then
Cash-out: 100 DU/200 SU
*13 minute cap.
Mobility:
:30 Child’s pose
:30 Puppy dog
1:00 Saddle
1:00 Frog
