WOD 29SEP14

Warm Up: 400m Run “Then” 2 Rds of: 10-Pull-ups, 5-10sec. squat holds, 30sec handstand hold, Sampson stretch
Strength: Clean & Jerk
3 position cleans (floor, hang, power
position or high-hang) with 1 jerk at the end.
5 set 3 Reps. Increase weight each set.

WOD: 12 min AMRAP (Reps)
Ascending Ladder
2 Burpees, 1 rope Climb
4 Burpees, 2 Rope Climbs
6 Brupees, 3 Rope Climbs
8 Burpees, etc…