So this week has a lead into next week's Monday WOD - sooooo you should definitely be here for technique/strength work Monday-Wednesday.
Friday we will take 20 + minutes to find our one rep max on a series of movements to use as our goal on Monday's Metcon.
Bergner Warm up
50 weighted v-twist
12 min AMRAP
3 hang clean and jerks 60/40kg
3 burpee box jumps 36/30in
3 chest to bar pull ups
6 of the above
9 of the above
12 of the above
and so on till you run out of time. :-)
Derek post 13.2 second go around
Derek sweat angel from second go round of 13.2