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 Fierce!  Bonnie showing her strength on some clean & jerks!

Fierce!  Bonnie showing her strength on some clean & jerks!

Warmup: 3 Rounds of

2 Forward Rolls

4 Wall walks

6 Plank to Prayer

8 Leg Swings (on each leg)

10 Box Jumps

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Strength: 15 minutes to establish a working Squat Clean & Jerk

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WOD: 5 Rounds for Time

6 Clean and Jerks @ 65% of working weight

12 Deadlifts @ same weight

24 DU's 

400 meter run

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Sellout: 3xmax rep shoulder to OH @ 50% BW

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Endurance: 30 minute AMRAP

5 Tire Flips

10 Pushups

15 KB Lunges 

Run Around the building 

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