Warm Up:
Dynamic Range of Motion
30 Double Unders
15 Pistols per leg (Use Resistance Bands to Scale)
Max Rep Push Ups (1 Set)
WOD:
50 Hang Clean (115# or 67#)
50 Push Jerk (95# or 45#)
50 Box Jumps (24″ and 20# ball or 12# ball)
Time - 13:45.
I actually jumped on a box with a weighted ball. 12#.
This was a good WOD, but by about rep 35 it was really hurting on each one. I felt tears of anger or whatever emotion that builds up in me coming on during the last five of each one. But no leakage.
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