Sunday, 18 September 2011

WOD 19-9-2011

Billy at full extension on the Clean and Jerk.

Busy week coming up guys. Remember on Saturday we have our mini comp to find out our team for the divided we fall games. We would love all members to get involved and have a crack at the wods. Get your names on the board A.S.A.P remember all wod's are scalable. This will be followed by a big night out. Arrangements for comp and night out will be sorted this week and posted as soon as finalised. Anyway on with the serious stuff!!!

Strength - front squat
3-3-3-3-3

Conditioning - for time:
50 double unders
3 rounds
5 clean and jerk 60/40kg
10 competition push ups

40 double unders
2 rounds
5 clean and jerk 60/40kg
10 competition push ups

30 double unders
1 round
5 clean and jerk 60/40kg
10 competition push ups

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