Friday – 011714

(Come and get your WOD on!)

TGIF! What a great week it has been in the ‘new’ box with tons of energy and packed classes throughout! Just another reminder to get registered for the Open if you haven’t already done so. Of course, it is optional but the more athletes we have signed up, the more fun it will be, and the more chances our box could qualify for the Regionals!

Skills Practice/OWOD : Clean and Jerk
10 min EMOM, 1 Clean and Jerk at 80% 1RM
(Jerk can be split or power)
*Coaches to go over technique with empty barbells, 5 minutes
BC : 10 min EMOM, 2 TGU(1/arm – lighter weight)

A) 10 min AMRAP of
10 Back Squats(135/95)
8 Pull-Ups
6 Shoulder-to-OH(135/95)

Rest 5 min, then

B) 10 min AMRAP of
10 Front Squats(95/65)
8 Pull-Ups
6 Shoulder-to-OH(95/65)

BC WOD : 25 min AMRAP of
800 m run
20 Pull-ups
30 Burpees
40 Sit-Ups