Thursday

500m Row or 400m Run
20 Banded Side Steps
20 Banded Good mornings
2 lengths Bear Crawl

Burgener:

Skill: Squat Clean
3-4 sets Warm up to WOD weight
1 clean grip deadlift
1 clean pull
3 Position Squat Clean + 1 Jerk (not 3 jerks)

WOD: 15 minute AMRAP (1 bar)
(This will be heavier and slower than last Thursdays AMRAP)
1 Power Clean 185/120
2 Front Squat 185/120
1 Jerk 185/120
10/24/2012 10:36:46 am

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