Tuesday, February 19, 2018


(Lactate Threshold)
WOD Review: 8 min

Then group warm up all together: 2 indoor loops, 10 straight leg sit-ups, 10 PVC pass thru, 10 PVC good mornings, 8 PVC back rack jerks, 5 BB deadlifts, 5 BB hang power cleans, 5 BB push press, 5 BB back jerks


5 x 3^ Back jerks (push or split) AND 3 x 10-15 GHD sit-ups (20 min)


10-8-6-4-2-4-6-8-10 (for each movement)
Squat cleans (75/55) (65/35) (Fitness: MB squat cleans)
Push press (75/55) (65/35) (Fitness: DB PP)

*Goal is to go unbroken on BB movements, moving quickly and efficiently. It may be light – but – focus on good technique and efficiency in movement.

Post WOD: Barbell and Ball mash (forearms, shoulders, & hips)