Warm Up

 15 second Dead hang
15 sec active hang
10 groiners
10 BDD strict press
10 BDD air squat w/ 10 sec hold x 2
10 BDD lat pull downs
30 mt. climbers

EB
burgner +
jerk warm up

MOB

Coach's Choice

WOD

13.4
As Many Repss and Reps As Possible in 7 minutes.

3 Clean & Jerk (M=135lbs, F=95lbs)

3 Toes to Bar

6 Clean & Jerk (M=135lbs, F=95lbs)

6 Toes to Bar

9 Clean & Jerk (M=135lbs, F=95lbs)

9 Toes to Bar

12 Clean & Jerk (M=135lbs, F=95lbs)

12 Toes to Bar 15 Clean & Jerk (M=135lbs, F=95lbs)

If you complete the round of 12 go on to 15. If you complete 15, go on to 18, etc.

Scale = knee raises

Strength
BS 1 x 20 @55%

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