Ellen, Dan and Bruce
WARM-UP:
400m Run > Clean Warm-up
200m run > Clean Warm-up
Dynamic Stretch
STRENGTH:
3 C&J EMOM for 4 Min.
2 C&J EMOM for 4 Min.
1 C&J EMOM for 4 min.
WOD: ROCK IT II
9 min. AMRAP
1 Clean and Jerk
4 Box Jump 30/24
Athlete determine weight for the C&J
Two scores today
Total Reps completed during the 9 min.
Total pounds lifted during the 9 min. (Reps x # of C&J)
ICING:
25 GHD Sit-ups
KOT – Tib Raises 20 Reps