17
Sep
Friday Fun 9-18-15
VOD
[ Living in the Light ] Imitate God, therefore, in everything you do, because you are his dear children.
– Ephesians 5:1 NLT
Strength
Clean and Jerk (15-20min)
1 High Hang Squat Clean + Push Jerk + Split Jerk – (work up to a heavy set)
WOD
For time:
30-20-10 Squat Cleans Rec (95/65) Rx (135/95)
500m Row after each round of cleans (Or run 400)
Extra work
4 Rounds
10 Push Ups (use weight only if speed id maintained)
10 Sit ups
1 min plank (use weight if able)