Wednesday, 7/29/2015

HAPPY BIRTHDAY TO JASON WESTFALL!!!!

Warm up:  45 Birthday Burpees for Jason!

Strength:  In WOD

WOD:  For Jason
       
            Part A:
            Every 2 minutes for 16 minutes (8 rounds)
            3 position clean: Hang, Above Knees, From Floor
            (without putting the bar down, you first clean from the HANG position, then from right above        the knees, then from the floor.)
            Increase weight every set!

            Part B:
            12 Minutes
            For Weight, Use 65% Body weight
            Complete as many ladders as possible.
            1 Ladder = 1 Power Clean
                               5 Push ups
                               2 Power Cleans
                               5 Push ups
                               3 Power Cleans
                               5 Push ups
                               4 Power Cleans
                               5 Push ups
                               5 Power Cleans
                               5 Push Ups
The Cleans are touch and go!  If you drop the bar during a set, that ladder does not count and you must start back at 1!

Post heaviest weight used for Part A and weight and # of ladders completed for Part B!!

Along with a Happy Birthday to Jason!!