12/11/13 Wednesday

ATT MEMBERS: DUE TO THE OPT BIGDAWG COMPETITION THIS WEEKEND WE WILL ONLY BE OFFERING THE 9AM CLASS SATURDAY MORNING. I ENCOURAGE AND HOPE TO SEE EVERYONE STICK AROUND TO CHEER ON YOUR FRIENDS AND COACHES AS THEY COMPETE AMONGST THEMSELVES AND OUR FRIENDS FROM CINCINNATI STRENGTH AND CONDITIONING. 

Performance

A. EMOM for 10 min:

1 rep – Above knee Hang Squat Snatch; @ 70-75%RM

*If you do not have a 1RM your coach will help you decide weight

*Part B. will be extra. If you only have the 60min then you will have to skip this part

B. EMOM for 10min:

1 rep – Behind the neck Split Jerk

*light to moderate load – perfect technique

 

C. 3 sets @ 85-90% effort:

:30 sec Power Clean 95/65lbs

:30 sec rest

:30 sec burpees

:30 sec rest

:30 sec KBS 24/16kg

:30 sec rest

:30 sec Box Jumps, 24/20” – step down

:30 sec rest

:30 sec Wall Balls – 20/14#

:30 sec rest

:30 sec Du’s

:30 sec rest

 

Competition

wod will be posted at gym