Workout of the Day July 10, 2011

Clay with some nice jump rope form: regardless of single or double unders, keep those elbows tucked in, movement comes from the wrist, neutral spine, shoulders relaxed and vertical jump with soft knees and straight legs.

Iso/Stab - 4 way deadbugs 3 x 45s

MOD: A) Feet elevated ring rows 3 x max set (try to match or beat Monday's reps) B) Front Squat 3 warm-up sets, 5@ 60%, 5@ 70%, and max reps@ 75% 1 RM C) Power Clean + jerk (3 position hip, knee, shin) x 5 *weight is light and move fast

WOD: 12 min AMRAP 200m run 10 Alternating DB Snatch 15 Sit-ups 25 Double Unders (or 50 Singles)

#july #wod #du #singles #dbsnatch #run #amrap #deadbugs #frontsquat #powerclean #jerk #3position #percentages #wendler #situps