Warm up: row 500m, jump rope 2 min, shoulder prep Wu
Skill: clean and jerk 5×3
WOD:
a. 9 min amrap unbroken sets of 9 squats
b. 6 minutes amrap unbroken sets of 6 push ups
c. 3 minutes amrap unbroken sets of 3 pull ups
only unbroken sets count as a completed set
TOMORROW IS THE WOD WITH ROPE CLIMBS IN IT. IF YOU PLAN ON CLIMBING, WEAR PANTS OR LONG SOCKS.
9am class 5 rds of
3 min. amrap
5 box jumps
10 burpees
15 single unders
rest 1 min
