NUTZ

Today was the WIAA / WFCA Sports Advisory meeting...
Which means no AM workout...
Time to lift after school...Reaffirmed I am an AM person for WOD's

Warm-Up
Thoracic & Lats
Banded Shoulder
Quads/Adductors
Couch

30s Singles Jump Rope
3 rnd - 12 Slow Air Squat + 9 Sit Ups + 6 Push Ups
30s D/U

7 SLOW (10s) Wall Squats

OTM x 10:
2 Pausing (2s @ Bottom) Back Squat
(approx 50% of Max...working for SPEED out of the bottom...do not go heavy where speed is affected)

NUTCRACKER
#1) AMRAP in 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
*135/95

3 Min. REST

#2) AMRAP in 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
*155/105

3 Min. REST

3) AMRAP in 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
*185/135

tb ~ 205 (BS) / 5 rnds + 2 reps / 3 rnds + 6 reps / 2 rnds + 3 reps

Wow did that 185 get heavy!

O God, all your ways are holy; what god can compare with our God!