Breast Cancer Awareness WOD
Saturday 10/28 Wear Pink! Bake Sale to raise $$ for the American Cancer Society if you'd like!
The Mobility
The Warm-up
During Board
Coach-led
Squat Jumps
R1 - Tall Clean - Tall Power Clean- Split Jerk
R2 - High Hang Power Clean - High Hang Clean
R3 - Lift Off- Clean
The Strength
0:00-5:00 1:30 Loop
Tall Clean - Tall Power Clean - Split Jerk
5:00-8:00 2 min Loop
8:00-10:00
10-20:00
The Met-con
Repeat!! Look at your scores below to see your score from last year:
13:00 As Many Push-Jerks As Possible:
Every 3 min
Run 400m
THEN Jerks with time remaining
- If you drop the bar, you must do a Squat Clean to get the bar back up for whatever movement they are on.
- FS and HPC must be done before the 12 minute mark to maintain category
- You should shoot for about 1:00 left after the run to perform FS/HPC. Rounds will be tight for many. There is one extra minute (13:00 Time Cap) at the end for you to get PJ in. This should ensure no one sees a score of 0 reps.
The Finisher
Single Arm DB Overhead Walking Lunge
