WOD Wednesday 3/25/15

Announcements

Thursday night Viewing at 8pm
FRIDAY NIGHT LIGHTS at 6pm every FRIDAY!!

Main – WOD

View Public Whiteboard

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