1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

3.18.15 Wednesday WOD

March 17, 2015


Group Dynamic Warm up



Alternating EMOM for 10:00-

Three Position Clean (floor, hang, power position) + Jerk

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete the complex. When a miss occurs on the complex subtract 5-10# and complete the remainder of the EMOM.

12 Jumping Air Squats


3 rounds of:

40 KB Swings 24/16kg
20 Burpee Box-Jump-Overs 24/20″

Rest 1:00 between each round

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