10.12.2023 Member of the Month

Daily WOD

Oct 12

Strength
warm up with 3 sets of each drill- keep light to focus on technique
A. tall cleans x 2 reps
B. tall jerks x 2 reps
youtu.be/dkgUKzQ8iJw
youtu.be/GGVG0obnRrE

6 sets of mid-patella clean + split jerk
set 1-2 @75%
set 3-4 @80%
set 5-6 @85%

WOD
Member of the Month
"Shanna"
For Time
24-18-12-6
cals row
power cleans 115/75 95/65 75/55
12-9-6-3
kipping pull ups or ring rows