8am-10am: Open Gym
10am: Group WOD
Complete in teams of 2, for time:
100 Clean & Jerks, 135/95 lbs
Partner 1 starts on the barbell, Partner 2 starts at the wall ball (20/14). Partner 1 can only perform clean and jerks while partner 2 is doing consecutive wall ball. Once partner 2 breaks on the wall ball reps athletes switch spots. Continue till 100 clean and jerks are complete between the 2 athletes.
This workout is going to require some strategy and smart thinking with your partner. I would strongly suggest not “just going for it”. Think about how many reps you can do quickly or unbroken on a consistent basis with the clean and jerk. Use this as your target and think of how many wall ball need to be done to accomplish this. An example would be 5 reps. If you and your partner do this 10 times the workout is complete. Likely this can be done with wall ball being no more than 12-20 reps depending on the athlete. DO NOT exceed more that 150 wall ball/person. If you hit this cap the workout.
Complete as many rounds as possible in 8 mins of:
10 Weighted Straight Leg Sit-ups
10 L/10 R Crossbody Dumbbell Deadlifts, pick load
Suitcase Carry, pick load, L 100 ft/R 100 ft
Use LIGHT weight for the crossbody deadlift and focus on the rotational aspect of the movement. For the suitcase carry focus on keeping your midline braced and down. Avoid leaning heavily to one side. Have some fun with it and use a load that challenges you but allows for quality position with an upright torso and shoulders square.
1-2min Childs Pose
1min per side Thread the Needle