WoD for September 23rd, 2014

Group: Burgener Squat Clean

Strength: 5’ to find Handstand Walk for Distance (or work on being inverted)

WOD: For Time (30 Minute Cap)

Notes: 1 bar, strip off weights as necessary

400m Run
7 Power Clean & Jerk (185/130) a) 155/105 b) 135/95
7 Ring Muscle Up a) 14 Pull-ups / 14 Ring Dips b) Banded Pull-ups and Ring Dips
25 Box Jumps (24”/20”) a/b) 20”/16”
9 Squat Clean & Jerk (155/105) a) 135/95 b) 95/65
9 Bar Muscle Up a) 18 C2B b) Banded
25 Box Jumps (24”/20”)
12 Hang Squat Clean & Jerk (135/95) a) 95/65 b) 75/55
12 C2B a) 24 Pull-ups b) Banded
400m Run

Note:  The first clean is a power clean, the next two are squat cleans!  Be ready!

MOB: Roll Posterior Chain, Lats and Quads / Mash Achilles

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