Strength
Clean n Jerk (full) – 20 min to work up to a new 1RM
Conditioning
3 Rounds For Time
10 Dball over Shoulder 150/100#
20 C2B Pull-ups
400m Run
—Rest 2 minutes
3 Min AMRAP of Ring Muscle-ups (sub: GI Janes)
WOD Notes: TD = 11-17 minutes (20 min cap). C2b scale = chin over bar or 12-15 c2b. Keep in mind that the Open will have C2B. The 5:30am & 8am classes may bike or row 35/30 calories if it is too cold to run outside.
Brent – Team Black Mamba