THANK YOU TO ALL THAT ATTENDED THIS WEEKEND! (Yes, the pic is very out of focus, hahaha!)
WARM UP:
5 x 250 M. Row
*Rest :45 Sec.
Then:
5 Min. of Hip and Shoulder Mobility
LIFT:
EMOM For 10 Min.
3 Power Cleans working up to a heavy single!
(Rest the remainder of the minute)
*Progressively add weight accordingly based on comfort level
**Start around 80% of 1RM. Work past your wod weight.
WOD:
“OPEN PREP 4”
17 Min. AMRAP
40 Burpees
30 Clean and Jerk (95/65) (75/55) (65/45) (55/35)
30 Burpees
30 Clean and Jerk (135/95) (115/75) (95/65) (75/55)
20 Burpees
30 Clean and Jerk (165/115) (135/95) (115/75) (95/65)
10 Burpees
30 Clean and Jerk (225/155) (185/125) (165/110) (135/95)
POST WOD:
Shoulder Mobility
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