Wednesday, December 27, 2017

“Good, better, best. Never let it rest. ‘Til your good is better and your better is best.” – St. Jerome

122717 WOD

A. Warm-up: Coach’s choice

B. Four sets of:

Single Arm Overhead Press x 8-10 reps each arm

Superset one arm dumbbell rows x 8 each arm

Rest 2-3 minutes

C. 21 – 15 – 9

Power clean (135/95)

Box jumps (30/24)

Push-ups

>>On-ramp

21 – 15 – 9

Dumbbell hang power clean

Box jumps or step-ups

Modified push-ups