Tuesday (2016AUGUST9)

-Pretty Much

 

WOD:

8min to Establish a 1RM Clean and Jerk

rest 4mins

8min AMRAP

15 Wall Balls 20/14#

10 Pullups

 

Weightlifting:

Front Squat 3 sec Pause w/ Belt

5RM

 

Clean (paused at knee) and Jerk EMOM

Start @ 70%- 12x1 working up- 1 miss allowed

 

Deficit Snatch Deadlift

Start at 100% 3x3 reps w/6sec eccentric- Working up

 

CMI1-

Axle OH Carry 3x45secs

 

Cardio- CFWT WOD