July 20th, 2015


Today’s WOD

Dynamic squats

Set up boxes or pins 2” lower than sternum when standing. Pause 2 seconds on pins or blocks

Warm up:

Empty bar 8 reps, 6@30%, 4@40%

Work sets: rest 2 min after jumps

4@50% +4 jumps, 6@50%+4 jumps, 6@50%+4 jumps, 4@55%+4 jumps, 4@55%+4 jumps, 4@55%+4 jumps


10 min partner AMRAP – switch every 15 cals

Partner 1 – Rowing for 15 cals

Partner 2 – power clean and jerk for reps @ 135/95

Coaches Tips:  dynamic squats brought back by request;) AMRAP score is your C&j reps

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