WOD July 13, 2017 (Thursday)

SKILL WORK: Tabata Hollow Body/Superman
Tabata Hollow Body then
Tabata Super Man

WEIGHTLIFTING: Clean and Jerk
E2MOM 16 Mins, Work up to a new 1RM / heavy single

Spend some time working up to a strong effort Clean & Jerk. The squat clean & split jerk is usually the most effective method for moving big weights so unless you have a mobility issue you should be working on the mechanics of those movements. Everyone should start with a very light warmup and increase gradually. New lifters should only increase weight when you are able to consistently repeat the same technique

WOD: AMRAP 15 minutes- Rounds and Reps

200 meter run
10 burpees,
10 kettle bell deadlifts

Male: 32kg each hand
Female: 24 KG each hand

NOTE: for the kb deadlifts make sure you lockout your hips fully at the top and try to retract your shoulders during the movement.

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