WOD 19MAY15

Warm Up: 2Rds of:

200m Run

30sec Handstand hold

10 – Side lunges (get low & move slow)

10 – 3sec. Goblet Squat holds 35/25lbs

WOD: EMOtM for 10 minutes

50m Sprint

STRENGTH: 1 REP MAX CLEAN & JERK

Use the remaining time in class to work up to your one Rep max.

Coaches: Have the athletes work on there Jerk footwork before hand.

Athletes: Buddy up or triple up on a bar with someone your caliber if possible. Watch and learn from each other as the coach suggests improvements.