WEDNESDAY 3/9/16

WEDNESDAY 3/9/16

 

1. Clean and Jerk
EMOMx 12:
Min 1,2,3: 1 rep at 75%
Min 4,5,6: 1 rep at 80%
Min 7,8,9: 1 rep at 85%
Min 10,11,12: 1 rep at 90%

*If you're feeling good after this, make 2 attempts at a C&J PR (time cap of 5 mins)

2. WOD
4 Rounds for Time:
1 Rope Climb, (Scale: 5 Slow Decent Ring Rows) (LIII-Legless)
15 Wall Balls, 20/14 (LIII-30/20)
1 Rope Climb, (Scale: 5 Slow Decent Ring Rows) (LIII-Legless)
150m Row

  

Rope Climb Technique - Spanish Wrap

Legless