Wednesday 130821

Operation IronWoRX is in need of volunteers. If you will not be on a team or going individual come join in on the fun and volunteer. To volunteer you need to register on the webpage as a volunteer at http://www.operationironworx.com     Also, as of today, there are no Women registered in the Master’s division (40+)!!!

 

Mobility-Warm-Up
Prepare for…

Strength:
Take 12 mins to build to a heavy Snatch

Take 12 mins to build to a heavy Clean and Jerk
*No rest or transition time, start your Clean and Jerk at the weight you left off on your Snatch.

WOD  Shaw”
6 min AMRAP

15 Ring Dips
10 Handstand Pushups
5 Burpees

Team cool down, light row, bike, run. PNF or Static stretch 5-7min

CF Endurance:

Row-150 sprints till pace breaks then quit

Strength
8sets
3x Back squat rest 15 sec
Then
1x kneeling jump into box jump use as high a box as possible

 

 

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