1/19 WOD

Poindexter

warm up – 25 jumping jacks

2x   10 band pull downs

20 groiners

10 band chest flyes

skillwork – clean n’jerk breakdown

WOD – 5 clean n’jerk – bar or light

3 – cleans + 1 jerk  –  50%

3 – cleans + 1 jerk – 60%

3 – cleans + 1 jerk – 65%

3 – cleans + 1 jerk – 70%

2 sets 0f 3 cleans + 1 jerk – 75%

then : 1000 meter r/r

20 GHD – FULL

10 push press

50 Dubs

Jan Challenge – plank hold / stretch

 

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