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WoD for December 18th, 2014

Warm up: Bergener Squat Clean

MOB: Shoulders and Wrists

Strength: Warm-up lifts

WoD: In front of a clock set for 12 minutes with a 135/95 lb. barbell a) 115/80 b) 95/65

1 minute of cleans (Rx  Power or  Comp) squat)
1 minute of push jerks
2 minutes of cleans
2 minutes of push jerks
3 minutes of cleans
3 minutes of push jerks

Score = total reps

Cash out: Plank on Elbows for time (5′ cap)

MOB: Roll Posterior Chain / Lax Shoulders

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