WOD: Friday, November 14, 2014

(A) GymNASTY mobility

(B) Barbell C&J Warm Up: Press x5, Behind Neck Snatch Grip Press x5, Back
Squat x5, Front Squat, Overhead Squat x5, Muscle Snatch x5, Clean and Jerk x5

(C) C&J Complex I: 2x(1C+1J), 3@ 60%, 70%, 80%

(D) C&J Complex II: 1 Clean + 2 Jerks, 2@75%, 2@ 85%, 2@ 90%

(E) Hanging Kettlebell Deficit Squat 3x35

After class strong bod extra stuff:

Alternate all of the following:

  1. 5x10-20 Reverse Hypers off bench
  2. 5x15-25 Hollow Rocks
  3. 5x15/side Kettlebell Side Pull

Jackie. Not so Turkish-Get-Up. Photo by Rafael Vega