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“GI JANE-SU” WOD 8/26/19

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It’s coming. Get ready!

Fitness – Strength – Community


WARM UP:

400 M. Row or Run

2 Rounds

10 Pass Through

10 Good Mornings

10 Front Squat

10 Clean Extension

Then:

Mobility


WIN

LIFT:

Clean + Jerk

3 + 2 @ 60%

3 + 2 @ 70%

2 x 3 + 2 @ 75%

WOD:

“GI JANE-SU”

For Time: (18 Min. Cap)

100 Burpee Pull Ups

*EMOM 2 Cleans @ 225/155 or 75%

**Start with cleans.


FIT

LIFT:

Front Squat + Hurdle Jump

4 x 10 + 5

*Squat at 50% of 1RM

**Hurdle Jump 20-30″

WOD:

For Time: (18 Min. Cap)

100 Burpee 6″

*EMOM 2 Broad Jump (6′) (4′)

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