WOD 12/10/18
Several People have yet to pay dues. Please get that taken care of
Fitness and Performance
1. Drop Jerk (split jerk skill work)
2 x 5 with bar
2 x 5 with 35%1RM
then
work up to 70% 1 RM jerk doing Split jerk. Focus on the technique
2. “Finding Dory”
25-Double Unders
12-GHD
25-Double Unders
10-Power Cleans 185/125
25-Double Unders
12-GHD
25-Double Unders
10-Wallballs 30/20
25-Double Unders
12-GHD
25-Double Unders
10-Jerks 185/125
25-Double Unders
12-GHD
25-Double Unders
10-Wallballs 30/20
25-Double Unders
12-GHD
25-Double Unders
10-Power Cleans
25-Double Unders
12-GHD
(scale GHD: 15-abmat situps)
(scale dubs: 3:1 singles)
(scale weight to 65% 1RM)
