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NEWS

Monday’s WOD 09/14/15

By admin | In Uncategorized | on September 13, 2015

Monday’s WOD

Warm up with coach led hip mobility for 7 minutes then sit in the bottom of your squat for 1 minute on, one minute off, one minute on.

Strength:
Back squat 8×3 with 80% of your 1RM. Try a cambered bar, a buffalo bar or a Safety Squat Bar. The bar weights are written on the bars. Take no more than :90 between sets!

METCON:
“Grace” (with a full clean!)
30 Clean and jerks for time (95/135 T1, 135/185 T2)

You must preform a FULL CLEAN (ie. catch it in a FULL squat, each rep) and preform a push or split jerk for each rep. This is NOT a ground to overhead, it is a CLEAN and JERK!

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One Comment to "Monday’s WOD 09/14/15"

  • Mike says:

    September 15, 2015 at 8:35 am -

    Great job Jorge and Louis !!!
    You guys rocked that retcon with Tier 2 excellence. All reps were tight.
    Nice !

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