WOD Saturday 10/10/2015


 Happy Birthday Lindsay!

Box News:

*Barbell For BooBs Fundraiser at CFB 10/17/2015


Warm up:

Dynamic Range of Motion

Shoulder Mobility

Band Openers

Secondary Strength:

Jerks 5×3 (Week 5; 90-97%)


Consistent Strength Skill:

Front Rack Carry 5×80’ (Very challenging weight)



Planks vs Hollow Rocks 30s each for 8 minutes


Accessory/Burn Out:

3 sets of 8-10 reps of Clean & Jerks (Warm up, and then do all 3 sets at a challenging weight)



Deadlift/Box Jump (Regional) WOD:

21-15-9 For Time of:

Deadlift (315/275/205/185)

Box Jump (30”/24”)