WOD : 9/20/17

Wednesday

CrossFit

1 Round of the following every 2 minutes for 16 minutes

1 Clean and Jerk  (start at 75% of 1 rm and increase throughout if technique is solid) 
3 Clean Pulls (same weight as the clean and jerk each round) 
3 Standing Broad Jumps

For time complete the following
100 Air Squats
50 Ab mat sit ups
1 Mile run
(you are allowed to divide this however you want today!  Do it in order or break it up into smaller sets, for example- 2 rds of 50 air squats, 25 sit ups, 800 meter run.  Or break it up even more if you wish.) 

Strength - 
Rest Day