TODAY’S W.O.D:

A. 3 rounds for total points (reps):
Sledge Strikes on a tire (16lb/8lb), 1 hit = 1 rep
10-meter Shuttle Runs, 10m = 1 rep
Lateral Jumps over 3” Rise, 1 jump = 1 rep
GHD Sit-ups, 1 sit-up = 1 rep
Kettlebell Swings (50lb/35lb), 1 swing = 1 rep
The Pullover (hips to bar), 1 rep

In this workout, the athlete will move from each of six stations after one minute. The clock does not reset or stop between exercises. This is a six-minute round from which a two-minute break is allowed before repeating. On call of “rotate”, the athletes must move to the next station immediately for the best score. One point is given for each rep. Record total points. 

B. Mobility 101 @ 10AM:
Points of Interest: Chest and Shoulders

C. Strength 101 @ 6PM:
1) Clean and Jerk Review
2) “Grace” 30 reps for time:
Clean and Jerk (135lb/95lb)
3) Spend the rest of class working up to 1RM Clean and Jerk.
*Compare to 01/17/2017.

Post points for A, and loads/time for C to Members Area or comments.

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