Aug 11

Thursday – SPEED

IMG_6740

Warm Up
Practice Double Unders 2-3 Mins
Ring Dips
Standing Banded Row
Plate Press Squat

Strength: Clean and Jerks
Doubles up to 80%

WOD
Power Cleans (m120/w83) 15-12-9-6
Run/Sprint 200m
Rest 2 minute between rounds
(Round of 9 & 6 add weight, m25/w20)