12/4/17
warm up: 300m row
pvc mobility
2x
15 mountain climbers
10 push ups
5 pull ups
10 wall balls
15 sit ups

strength: Strict press
6×7 reps slowly building

Wod: Amrap 15
ascending by 2’s
Db snatch 40/30
Air squats
*
*=5 ring dips after each round

Rx+ 50/35

Wednesday

11/29/17

Warm up: 500m row followed by pvc mobility, then 3x
5 med ball cleans
5 pull ups/ ring rows
5 push ups
10 ab mat sit ups

Skill: review clean and jerk

Wod: 25RFT
1 clean and jerk 135/95
2 hand stand push ups/4 hand release push ups
4 wall balls 20/14

Rx+ 155/105