12-1-2018

30
Nov

12-1-2018

OLY LIFT 9AM

Warm Up: 6 x 4 back ext. or barbell good morning

Build up to Heavy Snatch (12 Attempts)

Build up to Heavy Clean & Jerk (12 Attempts)

FR SQ
Build to Heavy 2Rep

 

 

 

COMMUNITY WOD 10AM

“Dynamic Duo”
Teams of 2 (if done solo, cut everything in half)
For time:
2 Rounds of DB DT
8 Rounds of Cindy
2 Rounds of DB DT
6 Rounds of Cindy
2 Rounds of DB DT
4 Rounds of Cindy
2 Rounds of DB DT
2 Rounds of Cindy
2 Rounds of DB DT

1rnd of DT: 12 DL, 9 Hang Pwr CL, 6 Push jerk (push press is ok with DB)
(50//35) scale accordingly
1rnd of Cindy: 5pullup, 10pushup 15 Air sq
Ea partner alternates between rounds