8/30/2017 – WOD

Strength
Clean n Jerk – 6 reps every 2 minutes for 5 sets @ 70% (30 reps)
—You may power clean the reps.

Conditioning
For Time (25 min cap)
50/40 Cal AD Bike (assault = 30/20)
40 Bar Facing Burpees
30 C2B Pull-ups
15 Squat Cleans @ 185/125# (60%)
30 C2B Pull-ups
40 Bar Facing Burpees
50/40 Cal AD Bike

WOD Notes: TD = 14-20 min. C2B scale = chin over bar pu, ring rows, & you may scale reps down to 15-20 each set. They should not take you more than 2 minutes each set. Large classes will have to stagger 3 minutes.

Assistance
a) Bulgarian Split Squats (use BB in front rack) – 3×8 each leg (50% of FS)
—rest 60 sec between legs
b) Bent-over BB Rows Supinated Grip – 3×10 each arm (heavy)


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