WOD for Tuesday 2-21-2012



Warm-Up: Row or Airdyne for 3:00


Skills:
     – Jumping/ Landing Footwork Drills
     – Burgener Warm-Up (Clean Grip)
     – Tall Clean


WOD:
I. On the minute, every minute, complete 2 squat cleans for 15min.
     – First 5 Minutes target 70% of 1RM Clean
     – 6-10 Minutes target 80%
     – 10-15 Minutes target 85% 

II. Core Work:
     – 3 sets of 15 Back extensions
     – 3 sets of 8 strict toes to bar (or scale to knee raises)