Warm up: work on 3 pulls of clean. then spend 10min working up to a heavy power clean. Do not exceed 80% of 1rm.
str: 3x5 dead lift. 65, 70 and 75%
WOD:
1 power clean
10 push up
15 wall ball
2 power clean
10 push up
15 wall ball
continue until you get to 10 power cleans. 15min time limit. Use 155 or 135 on the clean, girls, 95- 75
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Quote of the Day
"There are two kinds of people in the world: 1.The ones that protest and complain and want fairness despite never having earned it, and 2. The ones that fight their tails off to be important and make a contribution. You have to earn the right to be treated fair. The people that have a problem with that are scrubs."
-Jim Wendler
-Jim Wendler
3 Shout out:
Jackie time of day- 8:13 Clark Wells. This was a warm up and you win this competition but we will continue this battle. I don't know if you noticed but I'm running a 5k this a.m... please pray ha ha
I Will pray for you ha....
This is just torture.
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