12/13/14 WOD

5U9A5027


Mobility:  Wrist mobility.


 

Skill Practice Warm Up:  Perform a few sets of 5-10 “high” wall ball.  Go high (unless that means the ceiling) and go heavy (but stay safe).  Start small and build up slowly.  Be careful when the ball is coming down and be sure to keep your fingers out of the way.

 


Workout:  Split Jerk

3 – 2 – 2 – 2 – 1 – 1 – 1 – 1 (“Strong Effort,” adjusting the loading each set)

Super Set: None.


 

Metabolic Conditioning Workout:  “Allegro Serenade” – As many rounds as possible in 6 minutes. 

6 hang power cleans (A: 135lbs, I*: 85lbs, N: 55lbs)

6 supine ring rows

60’ bear crawl

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