WOD: Thursday, November 6, 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: (3 Cleans + 1 Jerk), 3 @ 60%, 2 @ 65%, 2 @ 70%

(D) C&J Complex II: (2 Cleans + 1Jerk), 3 @ 75%, 3 @ 80%

(E) Deficit Squat-Style Kettlebell Deadlifts 3x30, alternating with 15 Wall Balls, then rest before next set

The broken cement under the mats has been patched up!!

Cement Patch Up. Photo by Rafael Vega