Thursday – 121312

Wowsie performing a Zercher squat…nice form![/caption]

**NO 7:15 am class for Friday

Mobility : Thoracic Spine, Shoulders
Skills Practice : Rope Ascents
3 ascents, using a)Legless b)full leg wrap c)partial leg wrap
SWOD : Split Jerk
Establish heavy single in 10 minutes
CWOD : For time
50 MB Cleans(20/14)
15 Strict Pull-Ups(Parallel or Mixed grip)
40 MB Cleans
12 Strict Pull-Ups
30 MB Cleans
9 Strict Pull-Ups
20 MB Cleans
6 Strict Pull-Ups
10 MB Cleans
3 Strict Pull-Ups