Jamie
WOD
“Put a Ring on It”
For Time:
50/35 Calorie Row
800 Meter Run
30 Power Snatches (115/75#)
800 Meter Run
10 Bar Muscle-ups
* Post time to the whiteboard.
Olympic Lifting Class
1. Every 90sec x 6: 1 Tempo Front Squat (climbing)
* 5 seconds down, no pause, and stand. Work to a moderately heavy set.
2. Every 90sec x 6: 1 Split Jerk (climbing)
* Work to a moderately heavy set.
3. Every 2 min x 6: 3-Position Clean (high/low/floor) + Front Squat (climbing)
* Build to a heavy set.
Accessory Work
1. Body Armor
3 Sets:
Max Rep Bodyweight Bench Press
Max Rep Strict Pull-Ups
200 Meter Kettlebell Front Rack Carry (53’s/35’s)
* Rest 3 minutes between efforts.
