29 Sept 2014

Warm Up:
Dynamics
5 inch worm
10 Mountain Climbers
10 Scap push ups
1 length crabwalk forward
1 length crabwalk backwards
1 x 10 glute bridges
Shoulder mob

Hang time: 4 MINS

Strength:  5 sets max rep Bench Press at 5RM weight (for those of you with the new WODbooks, there is a page that projects your 5RM weights based on your 1RM, so find that chart)

WOD:
10 MIN EMOM
1 Clean & 2 Jerk @ 70%

RUN:
4 x 400 m run
2 min rest btwn rounds
score includes rest

Rx2: (Intermediate)
1 Hang Clean/2 Jerks @ 60% or less

Modified: (Beginners)
2 High Hang Pulls/1 High Hang muscle clean
*Remember to stay loooooong in the pull  and end up on those toes for all three reps