WOD – July 23, 2014

Workout of the Day
A) Clean & Jerk Complex
5 sets of 1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk
*increase weight each set

B) For time:
80 Double-Unders*
60 Abmat Situps
40 Front Squats @ 135/95
20 Pullups
*3 min time cap on double-unders.

Coaching Tips:
-In the C&J complex, really focus on coming to full extension and then pulling under the bar quickly.
-In the B WOD, there is a 3 min time cap on the double-unders. If you’re not yet proficient, count double-under attempts toward your total. Your final score is the number of double-unders plus your time.
-For most people, the front squats will be the sticking point in the B WOD. Scale the weight to 50-55% of 1RM, and try to break into no more than four sets.

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