Thursday, November 3, 2016

WOD

3 Rounds:
15 cal row
10 deadlifts (225/155)
REST 3:00 THEN:
3 Rounds:
10 box jumps (24/20)
15 clean and jerks (115/75)

*1 barbell, must deload during rest
*Score is total time minus 3:00

Post WOD
3 Rounds:
1a) 10 hollow rocks
1b) 10 superman rocks
1c) 1 minute plank hold

Tip of the Day
We are going to give you a few simple thoughts for the clean and jerk today.  Find something straight ahead to look at, and feel like you keep your chest up the entire time.  As soon as you look down and/or drop your chest, your bar path is going to be all over the place, making you less efficient.  Keeping your head and chest up will help you keep the bar close to your body and improve your barbell cycling.