“Mini-Rager”
1) Clean n Jerk Ladder – Women’s weight starts @ 45lb. Men’s weight starts @ 95lb. You will have 50 seconds to complete the lift and 10 seconds to transition to the next barbell. Weights will increase by 10lb. Score is your highest successful lift.
—Rest 5 minutes
2) 10 Min AMRAP
5 Strict Pull-ups (no kipping)
10 Thrusters 95/65lb
15 Burpees
—Rest 10 Minutes
3) 1 Mile Run For Time
WOD Notes: This workout will simulate what kinds of WOD’s you would see in a competition. Each one will test a different component of fitness. Your ranking is the sum of your 3 places. For example, 1st place in WOD #1, is 1 point. 10th place in WOD #2 is 10 points. 2nd place in WOD #3 is 2 points. Your total score is 13. Let’s have fun with this one and please try to arrive early, so we can get started quickly!
Great job today everyone!
Chris
Tina