Friday (2016DEC23)

-Mmmm I like those odds

 

Gymnastics:

3 Rounds

1min Prone Position

30sec Front Support

1min Supine Postion

30sec Rear Support

 

WOD:

10mins to Establish

1RM Power Snatch

then

3 Rounds for Reps

• 1min at each Station

Thrusters 75/55#

K2E

SDHP 75/55#

Ring Dips

Air Dyne for Calories

Rest

 

Weightlifting:

Jerk

1RM for Day

then 80% x 2 x 3

 

Snatch from Block above Knee

70% x 3 x 3

 

Clean from Block above Knee

70% x 3 x 3

 

Pause Front Squat- 3secs

70% x 2 x 15

 

3 Rounds

Hip Extensions x 10

GHRs x ME

 

CFWT WOD