Wednesday, December 17th

Warm up:  800m jog or 1000m row + coach led BW drills and mobility 


Strength:  10 minute Clean and Jerk build

                Barbell complex 2-2-2-2

                -2 Deadlifts

                -2 Hang squat cleans

                -2 Front squats

                -2 Jerks (one from the front rack, one from BTN)


WOD:  21-15-9

           -Row for calories

           -Ring dips




            -Burpee over the box





Categories: WOD

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