Monday 4 June

Dee

WOD:

30 Squat Clean and Jerk @ 155/115

Brian Quinlan 3:34, Emily Pale (105lbs) 3:48. Post time to comments.

WOD Demo with CrossFit Explode

SCALES:

Gold

 30 Squat Clean and Jerk @ 135/95

Silver

 30 Squat Clean and Jerk @ 115/75

Bronze

 30 Power Clean and Jerk @ 95/55(or scale as needed)

WARMUP:

10 reps w/empty barbell
10 reps @ 50% WOD load
5 reps @ 75% WOD load
3 reps @ WOD load

MOBILITY OR SKILL WORK:

Clean and Jerk

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