9 August 2013; “Mr. Clean and The Jerk”

Warm-up: Jog to West Alabama and back, Partner Stretch, Mobility

Strength: Tabata Deadlift 275/185

WOD: “Mr. Clean and Jerk”

3 Clean and Jerks 185/135

30 Toes to Bar

3 Clean and Jerks

30 Knees to Elbow

3 Clean and Jerks

30 Russian Twists

3 Clean and Jerks

30 Hollow Rocks

3 Clean and Jerks

30 GHD Situps

3 Clean and Jerks

30 Abmat Sit-ups

*Begin and end the WOD with a 500m Row

8-9-2013