26 October 2015 – “Jack in the Box”

2014-10-23 18.33.45

Warm-up:  Job, Mobility, Line Drills

 

Strength/Skill:

Barbell Complex:  3 Deadlift, 2 Hang Power Clean, 1 Push Jerk (S2O)

Make every attempt to hold onto the bar during the 5 and 3’s, then hit a heavy 1!!!!!

5-3-3 -1-1-1

 

WOD:  6 Rounds:

10 Wallball (20/14)

8 Wallball Sit-ups (touch ball back and touch wall)

6 Burpees

Run to JITB and Back Odd Rounds / Run to Audley Corner Even Rounds

 

Cool Down:  3 Rounds:  10 Calorie Assault Bike, 5 Around the Worlds

 

 

 

 

 

 

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