10/26/15

10/26/15

MAIN WOD:
"Air Force"
95#/65# for all movements
For Time:
20 Thrusters
20 Sumo Deadlift High Pulls
20 Jerks
20 OHS
20 Front Squats

Every Minute on the minute complete 5 Burpees, starting at the 60 second mark.

EXTRA CREDIT FOR ALL:
Midline/Rowing
5 rounds NOT for time
12 Second L-sit
24/20 Calorie Row

LEVEL III:
1. "Air Force"
135#/95# for all movements
For Time:
20 Thrusters
20 Sumo Deadlift High Pulls
20 Jerks
20 OHS
20 Front Squats

Every Minute on the minute complete 5 Burpees, starting at the 60 second mark.

2. Clean & Jerk
EMOMx10:
Odd: 1 heavy Squat Clean
Even: 1 Heavy Split Jerk from a rack

Use the same weight for both lifts. After the clean, set the bar on jerk blocks or a rack. After the jerk, drop the bar to the floor