WOD – Wednesday 7th April 2010.

WOD – Wednesday 7th April 2010.

Warm up - 20 shoulder openers, samson stretch, torso twists, supermen.

2 rounds of 30 overhead walking lunges, 20 squats, 10 clapping push ups.

Skill - Power cleans and split jerks.

SWOD - 10 reps back squat at 5 rep max, 3 rounds. Using the same weight as last week. Split should improve. ie. 5/5 should now be 7/3.

WOD – AMRAP 12 minutes.

3 Power cleans and split jerk 155/95lbs.

5 Strict pull ups

7 Box jumps 24"/20"

Nice to see so many people improving with the squats. Great work on learning to split jerk ladies and gents.