25
Mar
WOD Wednesday 3/25/15
Announcements
Thursday night Viewing at 8pm
FRIDAY NIGHT LIGHTS at 6pm every FRIDAY!!
Main – WOD
Jerk Complex (2+1)
Build to a heavy complex of:
2 Push Jerks + 1 Split Jerk
Cash Out
“Cash Out”
On the minute for 15 minutes
Minute 1: 30 Seconds Max 10 Meter Shuttle
Minute 2: 30 Seconds Max Sit-Ups
Minute 3: 30 Seconds Max Jerks (135/95)
Comp Training
Metcon (Time)
For Time:
10 Power Cleans, 135/95
2 Bar Muscle ups
8 Power Cleans, 155/105
4 Bar Muscle ups
6 Power Cleans, 185/135
6 Bar Muscle ups
4 Power Cleans, 205/145
8 Bar Muscle ups
2 Power Cleans, 225/155
10 Bar Muscle ups