Tuesdays WOD

Warm up/Technique: With An Empty Barbell:

5 Good Mornings

5 Strict Presses

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Squat Cleans   

5 Split Jerks

Build to a Heavy Triple. 12min cap

Every 2min x6

- These can be squat or power cleans as well as split or push jerks. We suggest a squat clean; split jerk.

- Reps do not need to be performed touch and go. The barbell may be dropped between each clean and jerk.

- Score: Enter heaviest successful attempt.

"Hotshots"(17 Minute Cap):

5 Rounds For Time

30 Air Squats

10 Power Cleans 135 / 95 lb

7 Strict Pull-ups

200 Meter Run

Grunt work 10min

Grunt Work

[For Time]:

10-10-8-8-6-6-4-4

Single or option double DB bicep curl

30ft. Single Dumbbell Overhead Lunge*

Dumbbells: 70 / 50 lb's try to use the same DB for bicep curls and Lunge.

*Alternate Arms Each Round