Now that the Open is over we will be back on our regular training schedule. Do you know what that means? The first Wednesday of each month we will do a Hero WOD. Yes these will be scaled for everyone. We will always scale :-)
So which one will it be this Wednesday?
Strength: Clean & Jerk: 3-5 sets of 1+2+1(Quality Quality Quality). This means you perform 1 full Clean(squat clean, if you can't do a squat clean then do a power clean or progression that is right for you), after completing your Clean, you perform 2 Front Squats, then after your last Front Squat you perform 1 Jerk(split jerk or regular jerk). Heaviest possible for the day without breaking or losing quality.
10 Minute AMRAP
10 Box Jumps/Step Ups (20/14)
10 KB Lunges (55/35, each leg = 1)
20 Wall Balls (20/14)