P A. [12] Sq Clean + 3 FS – build to a max B. FT [14]: 18-12-6 of PC&J 155/105 12-9-6 of MU C1. 3 rds: {0:30/0:30} ME BF-burpees C2. 3 rds: {0:30/0:30} ME T2B D*. Bar rollouts: 10-15 total reps
01 27 15
WOD 01 27 15 A. [5] Team Pullups/Chinups. Wide Grip if you can do >15. B. [10] PJ; 3-2-1-1; rest 2-3 min – moderate sets, low load, mechanics focus C. [10] BTN SpJerk – build to a fast and snappy
11 04 14
WOD 11 04 14 A. 12 Rds @ easy pace: (DB/KB is preferred over barbell) Run 100m* / Row 150m. Keep this portion to about 1 minute total per round. Rds 1-4: 1 set of 6 Strict Press Rds 5-8: 1 set of 5