WOD 18NOV14

Warm Up: 400m Run “then” 2Rds of: 10-GHD Sit Ups, 10-Superman holds, 30sec. Squat holds

Strength: Power & Split Jerks
Foot drills first then 5Rds of 3Reps. Light to moderate weight, increase weight ea. Rd.
WOD#1: “Angie”
100 – Pull Ups
100 – Push Ups
100 – Sit Ups
100 – Squats
If time allows
WOD#2: “Grace”
30 – Clean & Jerks 135/95 lbs