Tuesday, December 12th

Warmup: 8 minutes of

8 Box step-ups

8 OLY bar good mornings

8 Oly bar bent over rows

8 jumping jacks

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

Buy-in: complete the following clean complex

Mid-shin to high hang x 6

Mid-shin to clean pull x 6

Mid-shin to power clean x 6

Power Jerks x 6

Split Jerk x 6

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

Strength: Clean & Jerk 1x5, 3x3, 3x1

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

WOD: 6 Rounds of:

30 Second max rep med ball slams

30 Second rest

30 Second max rep Med ball jumping lunges

30 Seconds rest

30 Seconds Max Rep toes to wall

30 Seconds rest rest

30 Seconds Max Rep Pushups

30 Seconds rest 

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

Endurance: meet at ECC @ 6 am

5 Rounds of

500 meter row

20 burpees

30 double unders