Apr 15, 2015

4-16-15 WOD

6 Min Amrap (Complete 3 Chest 2 Bar/ Reg Pull Ups and 3 Dips)
3 MU
12 S2O 95/65
20 Lateral Jumps (over Barbell)

Rest 2 Min

3 Min Amrap
5 Mu (Complete 5 Chest 2 Bar/ Reg Pull Ups and 5 Dips)
15 S2O
30 Lateral Jumps


Challenge:
Clean (Power or Squat w/ Pause) & Jerk
8X1
Work Up to a Heavy Single. Each rep pause 3 seconds in the dip, then Jerk, pause 3 seconds, then recover.
Note: This is not a maximal load. 8 lifts total. Spend no more than 15 Minutes to complete work.

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