October 6, 2016

THURSDAY, 6OCT2016

BRING YOUR FRIEND. MAKE THEM FITTER.

WOD:

With a partner:

5 min AMRAP

Max Clean and Jerks at 65-75% of 1 rep max

One partner works at a time. The intent is to do 1 and switch. So go heavy. Get a lot of work done. 


Extra Credit Conditioning:

10 Rounds:
30 sec work/ 30 sec rest Rowing

Extra Credit Core:

4 Rounds:
GHD Holds  30 sec work/ 30 sec rest

Extra Credit Strength:

Pause Overhead Squats
Work to a Heavy 1