05.20.2015 WOD

A. Mobility

B. Warm-up

Jump rope complex:
10 singles w/ left leg
10 singles w/ right leg
10 high knee single unders (running in place)
10 double-unders
3 rounds
How many rounds you can do in a row?

6-8 min warming up to a moderately heavy clean & jerk. No higher than 80% of 1RM

C. WOD

Teams of 2
400m relay run (I go, you go)
30 Burpees over bar
400m relay run
30 Hang power cleans (135/95) (Rx+ 165/115)
400m relay run
30 Push Jerk (135/95) (Rx+ 165/115)
400m relay run
30 Muscle-ups (Rx Lite 50 pull-ups)
400m relay run

25 min cap