WOD: 29/05/2015

WARM UP:
5mins to stretch n row
Burgner warm up

MOBILITY:
10mins to mobilise

WOD:
. Snatch – work to a heavy single
Warm up with,
2 reps @ 60%
2 reps @ 70%
2 reps @ 80%

. Clean & Jerk – work up to a heavy single
Warm up with,
2+1 @ 60%
2+1 @ 70%
2+1 @ 80%

AFTERWOD:
“FRAN”
21-15-9
Thrusters @ 95/75 pounds
Pull ups

CF FORT:
Wod:
2-4-6-8-10-12
Hang power cleans @135lbs/95lbs
Pull ups
Box jumps @24″/20″
Finish off with a 600m run

TRAVEL WOD:
2k run
100 push ups
1k run
100 squats
50 push ups
500m run
50 squats
25 push ups

May 28, 2015 | Categories: Uncategorized | Leave a comment