the start of the last week of paleo

Thursday aug 21,2013

warm up clean and jerk technique
 
WOD:  OPTION A

5 Rope Climbs
5 Clean and jerk 145/105
4 Rope Climbs
4 Clean and jerk165/115
3 Rope Climbs
3 Clean and jerk 185/125
2 Rope Climbs
2 Clean and jerk 205/145
1 Rope Climbs
1 Clean and jerk 225/155

* whatever weight you start with add 20 lbs each time. Make sure you challenge yourself with skill of the lift and weight you use. 

* sub 5 strict pullups per rope climb or 8 handrelease pushups  

 

OPTION B WOD:
5 min superfrog on each leg
10 minute ball work for mobility
5 minutes calf mash on bar
5 minutes of psoaz stretch
5 minutes of band work and stretching