Tuesday, October 13th

AJ working on his Underground Strength!
 

Warmup: 4 Rounds of

5 pullups

10 pushups

15 medball cleans

++++++++++++++++++

Buy-in: 1 min Max Rep Toes to Bar

++++++++++++++++++

Strength: 6x the complex of

3 power cleans

2 hang squat cleans

1 power jerk

*the complex must be done unbroken ~ not fast

*athletes are asked to increase the load

*Self regulated rest

+++++++++++++++++++

WOD: OTMx10 minutes of

10 burpees + max DU's to the 40 second mark

Score = number of Double Unders

---------------------------------------------------------------

Endurance: meet at ECC @ 6 am ~ coach Joe

10x 10KBS + 200 meter run - Rest=Work