WOD 5.22.15 Friday

Warmup

  • Run 1 mile
  • 1/min ea. Couch/Lunge stretch
  • 1 min middle splits hold
  • PVC Front Rack/ Wrist Mobility
  • Burgener WU

A. Clean & Jerk Complex: 12 min time cap

  • 1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean + 1 Jerk
  • Find max load for the complex within 12 Minutes (running clock)

B. GRACE: 30 Clean and Jerk for Time

  • Rx: 135/95#
  • INT: 115/75#
  • BEG: 85/55#

C. Extra Credit: 3 Rounds:

  • 1min Plank
  • 1min Side Plank(each side)
  • 1min V-Sit
  • 1min Rest
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