WOD Tuesday August 22, 2017

Weightlifting
Every 90 sec for 8 sets, complete: 2 Squat Cleans + Split Jerk
-start at ~70% 1RM C&J
-build weight with good form and without fails

For Time:
Buy-In: 400m RUN
3 Rounds:
-18 Shoulder-to-Overhead
-15 Cal Row
-12 Pull-ups
Buy-Out: 400m RUN
**20min Time Cap
Rx+ 125/85 & Chest-to-Bar Pull-ups
Rx 95/65
S1 75/55

Mobility
Banded Shoulder, Lat, & Triceps Stretches

Core Cashout
3 Sets:
-20 GHD Sit-ups
-20 GHD Hip Ext + 10 sec Hip Ext Hold