Feb 2016

wod 2016-02-08

“A:
Every 2 minutes, for 12 minutes, complete:
#1 – Shoulder Opener Stretch x 60 seconds
#2 – Wrist Stretch x 45 seconds
#3 – T-Spine Pulses x 8-10 pulses

B:
4 sets of:
Front Squat @4112 @70% x 3 reps

C:
Every 2 min for 12 min, of:
Split jerk @1211 @70% x 1.1
* Pause dip, bar from floor

D:
Complete as many rounds and reps as possible in 4 minutes of:

Hang Squat Clean @60/50kg x 4 reps
Burpees x 6 reps

Rest exactly 3 minutes and then:

Complete as many rounds and reps as possible in 6 minutes of:

Overhead Squat @60/50kg x 4 reps
Ring Dips x 12 reps
*bar from floor

Rest exactly 3 minutes and then:

For Max:
5 Minutes of Burpiees”