WOD: Friday, October 3, 2014

This Saturday we will be switching to two 90 minute classes: 9 a.m. and 10:30 a.m.

(A) Soft Tissue Work (5 min)

(B) GymNASTY Mobility (10 min)

  • Please add 10 Wrist Push Ups after Cat Cows

(C) Clean & Jerk Barbell Skill Work/Warm-Up (8 min)

(D) Clean & Jerk (10 min)

  • 2 @ 55% of 1RM (that's clean, jerk, clean, jerk)
  • 2 @ 65%
  • 3x2 @ 70%

(E) 1 (Squat) Clean + 1 Front Squat + 1 Jerk (10 min)

  • 4x1 @ 75% of 1RM Clean & Jerk

(F) Front Squats (15 min)

  • 4x4 @ 90-100% of 1RM Clean and Jerk

COMING SOON: