Pick. Chose. Move.
Meliss- Long Hair Don’t Care
Warm-up
300 double unders (scale as necessary)
Stretch
Strength – 15 minutes
Press 2-2-2-2-2
Oly – 20 minutes
Power Clean and Jerk
2-2-2-2-2
WOD
12 Minute AMRAP
1 Power Clean
2 Front Squats
3 Shoulder to Overhead
X Muscle Ups
10 burpee lateral jumps
Games (205, 135 ) 4
Regional (185, 115 ) 2
Open (165,115) 4 bar muscle ups or 8 Ring Dips
warmup done, did 82 to start then the sets got smaller to 300
press 145 x 2 , pr 1 rep @ 155
power clean and jerk up to 205
WOD : 3 + 6 @ open with ring dips (used a red band in the 3rd round), dips burned the shoulders out extra fast this morning,
good to work out with some toasties this morning!
warmup done, did 82 to start then the sets got smaller to 300
press 145 x 2 , pr 1 rep @ 155
power clean and jerk up to 205
WOD : 3 + 6 @ open with ring dips (used a red band in the 3rd round), dips burned the shoulders out extra fast this morning,
good to work out with some toasties this morning!