CFBK WOD’s 2015 – Wednesday, 2 September 15

CFBK WOD’s 2015 – Wednesday, 2 September 15

spine

MOBILITY:
x30 “reps” of T-spine and PVC mobilizers (https://www.youtube.com/watch?v=qovO0ysEpuc)
Note: Perform before WL part.

WEIGHTLIFTING:
15 rounds (use 50% of 1 RM. Rest 30 sec between rounds)
1 Clean Deadlift to the knees with two-second pause + 1 Hang Power Clean + 1 Jerk

CAPACITY:
5 Rounds for Time
5 Squat Cleans (58/40 kg)
20 Pushups (no handrelease, touch chest to 5 kg weight plate)