November 18, 2018

By November 17, 2017 wod No Comments

WOD (8:30am)
Strength/Skill work (15 Min Cap) 
Clean Complex x5
** work up to a heavy complex
1 Clean
1 low hang clean
1 high hang clean
2 push jerks

Workout
100m burpee broad jump ball toss 30/20#
200m OH lunge with ball  30/20#
50 ball slams 30/20#
WOD (9:30am)
Warm Up
indian run around the building
line drills for extra stretching

Workout
2 person teams
30 min AMRAP
15 clean and jerks 135/95#
15 snatches
15 OH squats
one person works the other holds a plate OH 45/35#

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