THURSDAY 4-27-17

WARM UP

5 min Cardio
Then 2-3 X
Walking Lunge 25 ft
10 Squat jump
7 Strict Pull ups (wide grip)
7x Lateral DB Raise each arm             10 scorpion

STRENGTH From the rack
A)
FRONT SQUAT
Work up to 80 % of 1 RM
Then
4X 2 Reps @ 80%

B)
2 PUSH PRESS + 1 PUSH JERK=1 complex
4 sets X 1 @ 55 % 1 RM C&J

WOD
7 min To complete

800 m Run
Max Clean & Jerk 135/95 in the remainder of the time

score is total C&J

POST WOD 3X
1 min Weighted plank
1 min Russian twist w weight
1 min Rest

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