Split Jerk
2-2-2-2-2-2
then
Iron Curtain WOD 1
For time:
800m Run
21 Toes To Bar
21 Front Squats (155/95)/(135/75)
15 Chest To Bar Pull-ups/Pull-ups
15 Power Cleans
9 Bar Muscle Ups/Chest To Bar Pull-ups
9 Shoulder To Overhead
PRINT and bring your Squat Strong paper with you to class today!
http://www.cftotalcontrol.com/wp-content/uploads/2015/10/squat-strong-program.xlsx
squat strong program
Squat Strong
Week 1/Day 1
“Waves”
then
8 minutes max wall-balls
*every time you break, perform 5 toes to bar*
5 rounds for time:
600m run
10 bench press (205/100)
10 penally row (155/105)
then
for completion:
50 box dips
2 rep max overhead squat
then
12 minute amrap
2 overhead squats (135/95)
15 second isometric hold
10 pull-ups
