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Saturday 9 & 10am Warm up: 2 rounds 20 pass thrus 10 wall squats :30 samson stretch per side THEN: 5-min max distance row, switch every 10 strokes Mobility: couch stretch 90-sec per side and 90-sec overhead w/KB and foam roller WOD: In teams of 2-3, complete for time: 200m run 30 Squat Clean & Jerks 135/95 400m run 20 Squat Clean & Jerks 135/95 800m run 10 Squat Clean & Jerks 135/95 **Teams carry one 45/35 plate the entire WOD **If the plate hits the ground, the entire team immediately drops and completes 10 burpees each **Teams complete the run together, and split the SQ&J reps however they would like **30-min time cap 
Joe m
8/2/2013 04:12:14 pm
Open gym? Comments are closed.
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