August 11th

Warm up:  row 250, DROM, CF warm up 3×10 pullups, dips, hip ext, ghd su, ohs

Skill:  Clean and Jerk 3×5

WOD:

for 4 min: 30sec. hang power clean, rest 30 sec.

for 4 min:  30 sec. knees to elbows, rest 30 sec.

for 4 min.:  45 sec. walking lunges , rest 15 sec.

9am class:

50 jumping jacks

50 push ups

50 good mornings

50 db push press

50 russian step up, 25 ea. leg

50 sit ups

50 kbs

50 squats

50 burpees

50 jumping jacks