Friday WOD – 081514

Danielle

Danielle

Schedule Update:
Friday’s and Monday’s Open Gym will not start until 4PM! Sorry for any inconvenience!

WORKOUT OF THE DAY

Fitness
1. Establish a 1RM Back Squat.

2. 5 rounds for time of:

7 Hang Cleans (full) 135/85#
11 HSPU (Kipping is allowed)
200m Run

Performance
1. 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk – 1X1@95%, 1X1@90%

2. Jerk from rack: 3RM – 3X1@95%, 3X1@90%

3. Establish a 1RM Back Squat.

4. Straight Arm Pullover: 2×20 AHAP

5. Metcon
5 rounds for time of:

7 Hang Cleans (full) 135/85#
11 HSPU (Kipping is allowed)
200m Run