November 1, 2017

STRENGTH: squat clean 3 x 3 x 3 x 3 x 3
WOD: For time,
100 x double under BUY IN, then
25 x medball squat cleans 
15 x Burpees 
50 x wall balls (
15 x Burpees
25 x medball squat cleans 
CASH OUT: 400m medball run
 
OLYWOD
**START WITH JUNK YARD DOG**
SKILL/STRENGTH: In 25 minutes, work to establish 1 RM power clean AND 1 RM clean and jerk.
WOD: AMRAP 9:00
3 x power clean 
6 x push jerk 
9 x box jump overs