Monday 11/20/17

Monday 11/20/17


Squat Clean

Warm up to WOD weight (use this time to focus on form deficiencies and work with coach)

You can skip the Jerk analysis if needed but excellent commentary of the C&J




EMOM x 28 mins (SCORE IS TOTAL BURPEES ONLY)*

Min 1: 1 Squat Clean at 80-85% of your 1RM

Min 2: Cal Row (III-18/14, II-15/11, I-12/8)

Min 3: Bicycle Crunches (III-40, II-30, I-20) L+R=1

Min 4: AMRAP of Burpees

*Catch: Only burpee reps are recorded but any reps not completed are subtracted from your total burpee score. EX: 80 Burpees are completed but a total of 10 reps are missed on the other sections. Score would then be 70.