Friday, September 21st WOD


Rx WOD:  For time

10 Clean and jerks 135/95

change weights
8 Clean and jerks 155/105

change weights
6 Clean and jerks 185/115

change weights
4 Clean and jerks 205/135

change weights
2 Clean and jerks 225/145

Rx+ (males only)

155/185/205/235/255

Int and Beg  athletes should choose lighter ascending weights sticking with the format of:

50%, 60%, 70%, 80% and 90%, respectively

Strength:  

Every 90 seconds for a total of 5 sets:

Front squats

-3 at 80%

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