Wednesday 18 December, 2013

By 12/17/2013 wod

All Levels

BB Gymnastics

4 x 1 Clean and Jerk – Heaviest Possible – Rest 2:00

Conditioning

L) 21-15-9:
Press @ 55-65% RPE
Jumping Lunge
Burpee Box Jump

T1) 10min AMRAP of:
10 Push Press
20 Lunge
30 Lateral Jump

T2) 3 rounds of:
5 Push-Press @ Heaviest Possible
10 Jumping Lunge
3 Push-Jerk
10 Jumping Lunge
1 Split Jerk
10 Jumping Lunge

Weightlifting

BB Gymnastics

4 x 1 Clean and Jerk – Heaviest Possible – Rest 2:00

Strength and Accessories

1a) 5 x 3 Clean Pull @ 100%
1b) 5 x 8 Weighted Ring Dip
2a) 4 x 20 Weighted Sit-up
2b) 4 x 8 GH Raises

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