9/20/2017 – WOD

Strength
Clean n Jerk – 3 reps every 1:30 for 7 sets @ 82% (21 reps)
—You must squat 2 out of 3 reps.

Conditioning
4 Rounds For Time
2 Rope Climbs 20ft
9 Dball Over Shoulder 150/100#
35/30 Cal AD Bike

WOD Notes: TD = 13-19 min. RC scale = climb to 15ft, 2 laps sled pull with arms, or 15-20 ring rows/rd.

Assistance
a) Bulgarian Split Squats (front rack) – 3×8 each leg (55% of FS – same weight as last wk)
—rest 60 sec between legs. 3 sec tempo down.
b) BB Bent-over Rows (supinated grip) – 4×10 (heavy)
c) GHD Sit-ups – 3×15 (tempo 5 sec count down)


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