WOD

February 14, 2017

Warmup
500m Row
30 GHD Back Extensions
Skin the Cat
1:00m Plank x 2
Foam Roll

Skill

Shoulder press
1 x 8 @ 65%
1 x 6 @ 70%
1 x 4 @ 80%
1 x 4 @ 85%


WOD
Open workout 13.4
Complete as many reps as possible in 7 minutes of:
3 Clean and jerk, 135#(95#)
3 Toes to bar
6 Clean and jerk, 135#(95#)
6 Toes to bar
9 Clean and jerk, 135#(95#)
9 Toes to bar
12 Clean and jerk, 135#(95#)
12 Toes to bar
15 Clean and jerk, 135#(95#)
15 Toes to bar. . .
*Continue adding 3 reps to each round.

 

Challenge WOD
Complete the following 

50 Box Jumps
500m row

50 box jumps 

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