20 December 2013 – “3,6,9,12!!!!”

Warm-up:  Skip to t o the end of the Parking Lot or if 5:15/6:15, skip to Audley and Back, 20 Light Kettlebell Swings, 20 Light Goblet Squats with Kettlebell

Skill:  Rack Jerk from Behind the Neck and Overhead Squats

Strength: Rack Jerk from Behind the Neck, Then 1 OHS  – 1,1,1,1,1,1,1

WOD:  AMRAP 16 Minutes

3 Squat Cleans (135/95)

6 Toes to Bar

9 Wall Balls (20/14)

12 Jumping Air Squats (Squats need to be BELOW parallel)

Cool Down: Wall Sits:  4 Rounds: 1:00 on Wall, :30 Secs off

 

A 12-20-2013