Show ‘Em How It’s Done

Admiring the shot
Admiring the shot

Warm-up
50 dubs
Run a loop
50 dubs
Warm up the clean and jerk

Oly
Every Minute on the Minute-10 Minutes
1 Clean and Jerk @ 80%
(Full Squat and Split)
-You should not be going heavy here. This is the time to be working on speed and technique

WOD
4 Rounds
Run 1 loop
15 Toes to Bar
50 Double Unders
15 Ring Dips
Complete the WOD with the general class

Cashout
3×10 Weighted Hip Extensions

5 Comments

  • Tom Kuchenreuther

    10/14/2014 @ 2:19 am

    185×10 oly – 2ez

    WOD: 25:50 BECAUSE I DID 15 RING DIPS PER ROUND…. woops. No wonder i took forever

    • Andrea

      10/14/2014 @ 3:13 am

      Weren’t you suppose to? Bt had 5 more then be class.

      18:52 rx

      • Tom Kuchenreuther

        10/14/2014 @ 10:29 am

        Oh well I guess we were.. I was looking at the regular website again and saw they were doing 10 and then posted that lol

  • Kyra Williams

    10/14/2014 @ 1:28 am

    125#, 24:20 scaled with 5 unassisted ring dips

  • goose

    10/13/2014 @ 11:52 am

    255-18:22

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