WOD Monday November 27th

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Banded Overhead Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
25ft Samson + T-Spine Opener
5 V-Ups
25ft V-Step
10 Hollow Rocks

Warm-Up: (AMRAP in 6 minutes)
5 Broad Jumps
5 Right Arm DB Press
5 Left Arm DB Press
5 HR Push Ups
100m Jog

Technique:

Review
– Burgerner Warm Up

Focus
– Build to working weight
– Cycling Power Clean & Jerk

WOD

“Gwen”
15.12.9
Clean & Jerks
Rest 2-3 minutes b/t sets

*Touch and go at floor only. Even a re-grip off the floor is a
foul. No dumping.
*Use same load for each set, as heavy as you can.

*Pack
12.9.6
Clean & Jerks
*Pup
9.7.5
Clean & Jerks