11
Jan
Tuesday- 1/12/16 Clean & Jump
VOD
Wash and make yourselves clean. Take your evil deeds out of my sight; stop doing wrong. Learn to do right; seek justice. Defend the oppressed. Take up the cause of the fatherless; plead the case of the widow.
Isaiah 1:16-17 NIV
Warm Up Skill Work (12 min):
Pre-Skill: Double Under work
Skill: Med Ball Clean instruction
Strength
1RM Power Clean + Power Jerk:
Build to a 1RM Power Clean + Power Jerk in 15 min
Machine WOD
5 rounds for time:
10 med Ball Cleans
50x Single Jump Rope
Comp WOD
5 Rounds for time:
6x Power Clean & Power Jerk (done grace style at 60% of 1RM)
20x Dubs