7/28/2015 – WOD

Strength
BB Complex – 5 sets (1 pwr clean + 1 push jerk + 1 split jerk)
—All 5 sets @ 82%+ of 1RM power clean

Conditioning
5 Rounds For Time
50ft Handstand Walk (sub: 3 wall climbs)
7 Hang Clean n Jerk 185/115#
15 T2B

Midline
6×30 sec weighted plank (heavy) –rest 1 minute between

WOD Notes: TD = 13-18 minutes. If you cannot do either a handstand walk or wall climbs you will do 2 laps bear crawl. Hang CnJ weight is 60% of 1RM. You don’t have to squat them. Each rep starts above knee & finishes with bar locked out overhead. Try to link a few together without dropping bar. Scaling for T2B = reduce reps to 7-10, 15 knees above hip or 10 cal ski erg.

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