WoD 10.9.13 Wednesday

English: Clean and jerk

 

 

 

 

 

 

 

 

 

 

 

 

A. 3 Rounds

  • 8 Split Jerks
  • 30 Sec Rest
  • 8 Seated Box Jumps
  • 30 Sec Rest

B.For Time:

  • 50 Sit-Ups
  • 200 Single Unders
  • 400M Run
  • 40 Sit-Ups
  • 160 Single Unders
  • 300M Run
  • 30 Sit-ups
  • 120 Single Unders
  • 200M Run
  • 20 Sit-Ups
  • 80 Single Unders
  • 100M Run
  • 10 Sit-Ups
  • 40 Single Unders
  • 40M Run

C. 3 Rounds

  • 2 Min Calf mobilization
  • 10 Strict Pull-Ups (Do the last 4 as a 5 count down negatives)
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