12.18.14

December 18, 2014 by Chad Smith

Not for time
2×10 of each movement
Back extensions
Weighted abmat sit-ups (plate)
Good mornings 45/35
Ghds

For Time:
1K Row
On the Minute, 3 Squat Cleans (135/95)

12.17.14

December 17, 2014 by Chad Smith

15 min of Split jerk work. Increase weight and work on technique and speed

WOD
21 – 15 – 9 – 15 – 21
Power Cleans (135/95)
Pushups
40 Double-Unders after each round

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