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11
Dec

Thursday 121213

WOD
"HAIYAN"
For time:
30 Front Squats (155/105)
then, 9-6-3 reps of:
Push Jerk (155/105)
Bar Muscle ups
 
Fitness
EMOM for 12 minutes
Clean and Jerks @ 70% 1RM
  
Sport
EMOM for 12 minutes
First 3 minutes:  4 Clean and Jerks, Heavy as possible
Second 3 minutes: 6 Clean and Jerks, Heavy
Third 3 minutes: 8 Clean and Jerks, Moderate
Final 3 Minutes: 10 Clean and Jerks, Light
 
25 Days of Christmas
Mini-Karen
For time:
40 Wallballs (20/14)