Warm-Up
Coach’s choice
WOD prep
Prep the clean and jerk to wod weight.
WOD
Water Proof
5 Rounds, On the 4:00
30 Air Squats
(20/15) Calorie Row
7 Clean and Jerks (115,80)
* Rest with remaining time left in the 4 minutes.
*Record your times for each round.
Option 2:
5 Rounds, On the 4:00
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks (95,65)
Option 3:
5 Rounds, On the 4:00
25 Air Squats
15/10 Calorie Row
7 Clean and Jerks (75,50)
Post WOD
Banded overhead distraction. 2 minutes per side.
CFS Brief:
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Water Proof: 70# Clean and Jerk
Round 1: 3:18
Round 2: 3:25
Round 3: 3:34
Round 4: 3:37
Round 5: 3:51
Bring your quads and hamstrings to this workout as you will need them. The only thing missing was wall balls. Nice to see Nick this morning!
Water Proof: RX
R1: 3:00
R2: 3:00
R3: 3:15
R4: 3:22
R4: 3:30