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Monday, September 21 2015

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WOD: A. Clean & Jerk Cluster Training: 1 Squat Clean to 1 Hang Squat Clean to 1 Split Jerk to 1 Split Push Press EMOM x 6 minutes rest 3 minutes/adjust weights In 6 minutes, build up to 1RM Squat Clean & Split Jer B. CF Games WOD 2015: Triangle Couplet 15 – 10 – 6 reps for time of: Thrusters 135/95 RX+ 165/115 (55 and over 105/70) Chest to bar pull-ups RX+ bar muscle-ups (55 and over regular pull-ups) C. Squat & Overhead Development: 3 sets of 5 reps: in bottom of front squat, barbell strict press Check out Mason Dixon’s menu for next week! 9-28 To place an order, click here.

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