August 16th

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