Pick. Chose. Move.

  • December 24, 2013
  • By :
Meliss- Long Hair Don't Care
Meliss- Long Hair Don’t Care

Warm-up
300 double unders (scale as necessary)
Stretch

Strength – 15 minutes
Press 2-2-2-2-2

Oly – 20 minutes
Power Clean and Jerk
2-2-2-2-2

WOD
12 Minute AMRAP
1 Power Clean
2 Front Squats
3 Shoulder to Overhead
X Muscle Ups
10 burpee lateral jumps

Games (205, 135 ) 4
Regional (185, 115 ) 2
Open (165,115) 4 bar muscle ups or 8 Ring Dips

2 Comments

  • stafford

    12/24/2013 @ 1:25 pm

    warmup done, did 82 to start then the sets got smaller to 300

    press 145 x 2 , pr 1 rep @ 155
    power clean and jerk up to 205

    WOD : 3 + 6 @ open with ring dips (used a red band in the 3rd round), dips burned the shoulders out extra fast this morning,

    good to work out with some toasties this morning!

  • stafford

    12/24/2013 @ 1:25 pm

    warmup done, did 82 to start then the sets got smaller to 300

    press 145 x 2 , pr 1 rep @ 155
    power clean and jerk up to 205

    WOD : 3 + 6 @ open with ring dips (used a red band in the 3rd round), dips burned the shoulders out extra fast this morning,

    good to work out with some toasties this morning!

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