Monday 4-14-14



Warm Up

Establish 1 Rep Max Power Clean and Jerk


Clean and Jerk


5 Rounds for Time:
5 Clean and Jerk (155/115)
10 Pull Ups
15 Wall Balls(20/14)

After Bash:

Reps to be completed throughout the week for accumulative time: 75 Push-ups

ONE Nation Competitors:

30 Burpee Muscle Ups for Time

Time Cap: 7 Minutes

Travel WOD:

30 Dumbbell Squat Clean and Jerk



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