WOD: Wednesday, December 3, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) Warm Up WOD: 30s Movement, 30s Hold

  1. Burpees
  2. Plank
  3. Push Ups
  4. Superman
  5. Tuck Ups
  6. Hollow Body
  7. Air Squats
  8. Med Ball Squat Hold
  9. Wall Balls
  10. Handstand

(D) 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, Jerk Balance off balls of feet 2x5

(E) Find a 1 Rep Max Clean

(F) Clean Deadlifts 4x3 @ 130% of 1RM Clean

After Class, weather permitting:

  • KB Deficit Squats 5x30

Patrick. Weighted Pull Ups (65 lbs. here). Photo by Rafael Vega