Wednesday

Shelly pushing through 14.5, wanting to quit but DIDN'T!

Great work finishing the CF Open strong! 

1. SKILL WORK *choose a skill or goat (something you hate)

2.  Turkish Get Up- slowly work up to a heavy single (use KB/DB or if you want more of a challenge, a barbell)

3.
3 Rounds-
Min 1: Max Rep Burpees
Min 2: REST
Minute 3: Max reps T2B
Minute 4: Rest
Minute 5: Max reps Double Unders

Score is total reps


5:30pm Competitor's WOD

Big Clean Complex
6 climbing sets of:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Each set of the "Big Clean Complex" consists of 12 unbroken reps.  Repeat this sequence six times, resting as needed between sets and climb up in weight every set. 

Gymnastics Skills
A.  3x20 Unbroken C2B- rest as needed between sets.
B.  30 Burpee Muscle ups for time - rings set at six inches above max reach.