W.O.D. Tuesday 10-1-13
SWOD – 12,8,6,4,2 Strict Press
Skill – Kneeling Clean and Jerk
3×6 clean then jerk right foot then jerk left foot. If possible start with PVC and end with weighted bar.
WOD – 5,4,3,2,1
185/115 Split Jerk*
185/115 Bent Row
*must clean first rep from the floor
**1/2 gasser after each set.
3×10 Evil Wheels
2×12 lateral raise, front raise, barbell curl, wrist curl
Wednesday class will meet at 8am.