WOD: Wednesday, November 26, 2014

ONLY TWO 90 MINUTE CLASSES TODAY AND FRIDAY: 9 a.m. and 10:30 a.m.

(A) Soft Tissue Work (10 min)

(B) GymNASTY mobility

(C) Barbell Olympic Weightlifting Warm Up

Press x5, Behind Neck Snatch Grip Press x5, Back Squat x5, Front Squat, Overhead Squat x5, Muscle Snatches x5, Snatch x5, Clean & Jerk x5

(D) C&J Complex I: 2 Cleans + 1 Jerk; 3@ 60%, 4 @ 70%

(E) C&J Complex II: 1 Clean + 2 Front Squats + 1 Jerk, 4 @ 75%

(F) C&J Complex III: 1 Clean + 1 Front Squat +1 Jerk, 2 @ 80%

(G) C&J Complex IV: 1 Clean + 2 Jerks, 3 @ 80%

(H) Back Squats 5x3

Holly. Deadlifts w/ pain face + camera = smiley face! Photo by Rafael Vega