Look back to November 10th in SugarWod for your previous weight and/or total time. Add some weight and challenge yourself!
WARM UP
Run 200 or Row 250 then,
2 Rds
5 Cal Swim
8 Medball Cleans
5 Burpees
Dynamic Stretch
WOD
GWEN
Clean Warm Up with some overhead reps
4 Min EMOM of
4 Reps Clean and Jerk Cycling
Determine weight for the WOD and GO!
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. A foul=no rep on the previous rep.
STRENGTH
Overhead Squat
Warm Up set
3@50, 60, 65, and 75%
ICING
Deadhang
Double Under and Crossover practice
2 400 meter runs with 30 second rest
