Friday, September 23rd WOD

Warm up:  Group stretch, basic BW drills/mobility

-Curtis P’s

BB work: Clean High-Pull - Power Clean + Hang Clean (knee)

1+1+1 at 85, 90 and 95%

-Heavier than last week

With a running clock:  AMRAP 5 minutes

-750m row BUY IN...with remaining time AMRAP 7 Clean and jerks at 95/65lbs + 25 DU’s

-Rest 5 minutes then complete:  AMRAP 5 minutes

-500m row BUY IN...with remaining time AMRAP 7 Clean and jerks at 135/95 + 25 DU’s

-Rest 5 minutes then complete:  AMRAP 5 minutes

-250m row BUY IN...with remaining time AMRAP 7 Clean and jerk at 185/125lbs + 25 DU’s

Post:  400m walk + yoga series