2017-11-22 WOD

WARM
std warmup
clean & jerk drills

MAIN

A. 10 min emom
{
Power Clean
2 Push Jerk
1 Split Jerk
}
5x95, 3x115, 2x135

B. 27 min AMRAP (was 24, but I added 3 minutes to make it an even number of rounds)
{
each station, do 3 min for reps/cals, then move on to next. 3 rounds x 3 movements x 3 rounds = 27min
B1.
{
10 D-ball step ups (20" box, 70# dball on shoulder) (counts as 1 rep)
20 m Dball carry (counts as 1 rep)
}
B2. AirDyne for cals
B3. Row for cals
}
counts:
1st round: 33, 41, 40 = 114
2nd round: 21, 41, 41 = 103
3rd round: 20, 37, 40 = 97
total: 314

I added

C. 3 strict BarMU
(singles, ugly, but working on it.)