8/22/2016

21
Aug

8/22/2016

Today’s workout consists of the two WODs from the Rookie Rumble that a number of our members are competing in on Oct. 8th. Take 15-20 minutes to find a max weight for the oly complex – for those competing, keep in mind you will only have 6 minutes to officially establish this max. You will most likely have a separate area to warm up though, so you might want to treat the first part of strength as warm up and then the last 6 minutes for the max.
For the metcon, you have a buy-in of 40 wall balls, then an AMRAP of push presses and burpees.

Strength

Power clean + front squat + jerk

Conditioning

In 8 minutes:
40 wall balls, 20/14#
then AMRAP
8 push presses, 95/65#
8 burpees