LIFTING CLUB – 9AM
TEAM WOD – 8 & 10AM
WARM UP:
100 Jump Rope Singles + 25 Bumper Jacks
Then:
3 Rounds
10 Pass Through
10 Good Mornings
10 Clean Shrugs
10 Clean Pulls
10 Front Squats
10 Push Jerks
LIFT:
Warm up Clean & Jerk
WOD: (Teams of 4)
AMRAP 8 (Same Sex Pairs)
8 Clean & Jerks (225/155) (205/135) (185/125) (165/110)
6 Clean & Jerks (235/165) (215/145) (205/135) (185/125)
4 Clean & Jerks (245/175) (225/155) (215/145) (205/135)
2 Clean & Jerks (265/185) (245/165) (225/155) (215/145)
*Male & Female pairs working at the same time.
Rest 3 Min.
For Time: (All 4) – 12 Min. Cap
40 T2B
40 Burpee Box Jump Overs (24) (20) (12)
40 Clean & Jerk (135/95) (115/75) (95/65) (75/55)
30 Double Taps (T2B + CTB) (T2B + Pull Up) (Sit Up + Push Up)
30 Burpee Box Jump Overs
30 Clean & Jerk
20 Triple Taps (T2B + CTB + Bar MU) (T2B + Pull Up + C2B) (Sit Up + 2 Push Ups)
20 Burpee Box Jump Overs
20 Clean & Jerk
