WOD 20140201

Warm-Up

500 – 1000m Row
2 Times following
150 Jump Rope
15 Squats
15 Diamond Push-Ups
15 Lunges (each)
15 Knee-Hugs
15 Back Extension
15 Front Rolling Neck Bridge
15 Back Rolling Neck Bridge

Strength:

Overhead Squat
3 x 5

Bent Over Row
3  x 5

Strength & Condition:

For time:

15 Clean & Jerks (55 Kg)
15 Pull-ups
12  Clean & Jerks (55 Kg)
12 Pull-ups
9   Clean & Jerks (55 Kg)
9   Pull-ups

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