Saturday, 5 August, 2017
WARM UP – MOBILITY
P-chain, squat and overhead warmup
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C&J warmup with empty bar
WOD A
PAUSE CLEAN + 2 JERKS
3 secs pause at knees on Clean
Jerks can be Push or Split, or one of each
18 mins to build to a max in the complex
WOD B
DIANE
Complete for time:
21-15-9 Reps of:
Deadlift (225/155lb)
Handstand Push-ups
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Kipping HSPU allowed for Rx
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DIANE – STRICT
Complete for time:
21-15-9 Reps of:
Deadlift (225/155lb)
Strict Handstand Push-ups
ACCESSORY
1) 3 Rounds:
15-20 GHD Hip Extensions – add weight if possible
10-12 Seated Arnold Presses w/DB’s
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2) Crossover Recovery
