C&J Ladder

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Skill
C&J
Technique.

Wod

Amrap In 10 minutes
30 clean and jerks at Each Weight
Male                 Female
95                             65
135                           85
165                          110
205                         135

Mad mobi
Pigeon
Press ups
Hamstring up and over
Shoulder band
hanging knee raises/baby makers

Leave a Reply

Your email address will not be published. Required fields are marked *

Notify me of followup comments via e-mail. You can also subscribe without commenting.