Wednesday 4/13/16

Happy 60th Birthday Sallie! Thanks for sharing it with the 6:30PM class!

Sign up in the gym if you’re interested in participating in the gym-wide nutrition challenge, the 21 Day Sugar Detox! We will start on April 18th! More info and tips will be shared on this blog in the coming week!


Clean & Jerk Complex #2 (1 complex every 2 mins for 14 mins)

Each complex = 1 Squat Clean + 1 Hang Squat Clean + 2 Jerks (choice push/split). Ascend weight if form is good on all movements


Every 3 minutes for 15 minutes —

Perform each round as fast as possible, get and record your time for each round (rest in remaining time):

Round 1 (0:00-3:00):
200m Run
10 Power Cleans

Round 2 (3:00-6:00):
200m Run
8 Power Cleans

Round 3 (6:00-9:00):
200m Run
6 Power Cleans

Round 4 (9:00-12:00):
200m Run
4 Power Cleans

Round 5 (12:00-15:00)
200m Run
2 Power Cleans

All power cleans at same weight throughout! Rx = 155/105

MOBILITY CASH-OUT (15:00-20:00):
1 min Forward Fold in sitting position (legs straight, feet flexed)
1 min Calf Stretch on wall (30 sec/side)
3 min Couch Stretch (90 sec/side)

Categories: WOD

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