WOD: Saturday, August 2, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility (10 Min)

(C) Barbell Drills (10 Min)

  • Good Mornings
  • Bent Over Barbell Rows
  • Cleans
  • Press, Push Press
  • Power Jerk, Split Jerk

(E) EMOTM for 15 Minutes (20 minutes, including set up)

  • 2 Jerks, Add 5-10 Pounds every round
  • Start at 45-55% of 1 Rep Max Jerk (Power, Push, or Split)

(F) 4 Sets of AMRAP Barbell Rows (with perfect form ... body is rock solid and not pitching up to help you pull the bar up), each set followed by (15 min)

  • 15 Heavy Russian Kettlebell Swings
  • 30s Hold: Chin over Bar

Lindsay. Wall Balls. Photo by Rafael Vega