140110 ~Happy Birthday Jon!! C&J Capacity

Happy Birthday to a special Canuck who is currently on the mend!  We hope that you are healing quickly, and that you will be back destroying WODs in the near future!! 

Have a great day Jon!!!

Skill:

Clean and Jerk
AMRAP in :30, rest 1:30 x 18 min
3 rounds at 205/145 or 85%
3 rounds at 185/135 or 80%
3 rounds at 155/105 or 75%
3 rounds at 135/95 or 65%

The goal is to improve your cycle times and work on touch and go where possible.

Conditioning:

Complete For Time
25 Burpees
then..

3 Rounds For Time:
10 Thrusters (100/75#)
50 Double Unders
then...

25 Burpees

Cash Out:

50 Heavy Russians

50 GHD Situps

50 GHD Back Extensions

 

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