Friday September 8th 2017

Warm-Up:

3 Minutes of Double Under Practice
10 Air Squats
10 Spider Man Lunges
10 Toe Touches
20 Alternating Torso Twists
10 PERFECT Push-Ups. Focusing on Technique by having your legs extended, toes bent and pressed into the ground, chest to the floor. These are meant to be challenging. 

Strength: Power Clean Gauntlet
Starting at 50% of 1RM Power Clean
Perform 1 Power Clean and Increase the weight each time
Every Minute On The Minute Until Failure

"C.J.'s 30th Birthday WOD"
AMRAP FOR 9 MINUTES
8 Clean & Jerks (95/65)
8 Thrusters (95/65)
8 pull-ups
 then...
Cash out: 1987m row