16
Mar
WOD 3/16/2015
Announcements
Thursday night Viewing at 8pm
FRIDAY NIGHT LIGHTS at 6pm every FRIDAY!!
Main – WOD
Front Squat (2×10)
Metcon (AMRAP – Reps)
Talladega Nights
AMRAP 3
7 Burpees
7 Medball Squat Jumps (30/20)
-Rest 3 Minutes-
AMRAP 3
Row for Calories
-Rest 3 Minutes-
7 Burpees
7 Medball Squat Jumps (30/20)
-Rest 3 Minutes-
AMRAP 3 Min
Row for Calories
Comp Training
Hang Snatch (Heavy Single Low Hang Snatch (Below the knee))
Power Clean (Work up to a heavy Double TnG Power Clean)
Jerk Complex (2 PP + 1 J) (Heavy complex of: 2 Push Presses + 1 Jerk )
2 Push Presses + 1 Jerk