WOD Tue. Dec. 11

December 10th, 2012
by:

We will have a specialty class on Thursday evening from 6:30pm-7:30pm in addition to our regular classes.
This week – Advanced Clean & Jerk – This is for our Level 1/2 members seeking to improve their C+J. ┬áPlease sign-up as we have only a limited capacity.

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Basics Skillwork: Clean
Level 1/2 Strength: Bench Press 2×10 @ 45-55%, 5-3-1+
Level 1/2 Endurance: Do today’s AMRAP 2x.

Do Both WOD A & B. You decide which one you’ll do first. Rest between these WODs.

WOD A
All Levels
AMRAP 7:00
10 Wall Balls 20#/14#
10 Burpees
10 Wall Ball Situps 20#/14#

WOD B
Level 1/2
Clean 3-3-3-3-3-3-3

Basics
Do cleans with some weight. Proper mechanics is key.