Friday 11/11/16


Game Time-

Wall Ball Train



For Time:

100 Double Unders/200 Single Unders

5 Clean and Jerk

80 Double Unders/160 Single Unders

4 Clean and Jerk

60 Double Unders/120 Single Unders

3 Clean and Jerk

40 Double Unders/80 Single Unders

2 Clean and Jerk

20 Double Unders/40 Single Unders

1 Clean and Jerk

10 Double Unders/20 Single Unders


*Clean and Jerks is Ascending in Weight

-When picking a weight choose a weight that you can hold onto all 5 reps, then 4 reps, then 3 reps…

-Last 1 Rep Clean and Jerk can be or close to your 1RM


Ladies WOD and WINE

~This Friday, November 11th @ 6:45pm~

*Free for All Ladies

*Beginner Friendly!


Posted on November 10, 2016 .