TUESDAY 7-19-16

WARM UP 3X
200 m run
10 x SHPT
10 X Jumping lunges
10X Ring Rows
10X Superman
10 X Alt Leg T2B

WOD Rules & score
SCORE: is Load used There is No Time limit.
*Rest is Only
-between Rounds on the ground

or
– in the Rack
-Overhead
-or in the hang position
is all okay…
*** BUT NO RESTING ON THE GROUND, unless inbetween rounds The Athlete must Touch and Go (TNG)
*Power or squat clean is ok*
WOD IS
15 Clean & Jerks
12 Clean & Jerks
9 Clean & Jerks

THIS CLASSIC MOVEMENT IS USUALLY A TEST OF OVERALL STRENGTH, BUT WHEN PERFORMED AT 15  REPS ITS A TEST OF  EXTRAORDINARY  METABOLIC CHALLENGE OF max HEART and RESPIRATORY Rate.

POST WOD

2 X 600 m run

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