Thursday 5/11/17 - And Then One More


MAIN WOD

M-1: Clean Pull + Clean + Jerk

8 Sets of 1

*Set starts at 75%

*May build or stay at 75% but the goal is to not max or fail but to have solid lifts

M-2: As Far As Possible in 9:00 of:

10 GHD Sit-Ups

1 Muscle-Up

10 GHD Sit-ups

2 Muscle-Ups

10 GHD Sit-Ups

3 Muscle-Ups Etc

L2:

Straight Leg Sit Ups

Perfect Burpee Pull Ups

L1:

Butterfly Sit Ups

Perfect Burpee Jumping Pull Ups

FITNESS CLASS

F-1: Clean Pull + Clean + Jerk

Build to a Heavy Set

F-2: As Far as Possible in 10:00 of:

2 Assault Bike Calories

10 Butterfly Sit Ups

4 Assault Bike Calories

10 Butterfly Sit Ups

6 Assault Bike Calories

10 Butterfly Sit Ups

8 Assault Bike Calores Ect.

WEIGHTLIFTING

Snatch Balance

12x2 EMOM

Start at 60-65%

No Contact Snatch

2 @ 65%

2 @ 70%

4x2 @ 75%

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