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Elite members WOD:
Body Temp Warmup:
250m Row -250m Run - 150 Jump Rope skips
Dynamic Range of Motion:
Power Clean and Jerk - Build to 90% and perform 10 reps
Turkish Get-up - Try to set a new 1 rep max
20, 15, 10 reps of:
DB Thrusters 50 lbs / 25 lbs Burpee Pull ups
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*Coach's note: Dumbbell thrusters are not fun! Make sure to do this WOD with all RX movements.
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"When you fail you learn from the mistakes you made and it motivates you to work even harder. "
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