KBS, GHDSU

WOD 

Warm-up
Down & Backs
Burgerner Warm up

Weekly Challenge
3 min clock:  Max Reps Clean & Jerks 135/96/65

____________________________________________________________________________

Foundations 
For time
40-30-20-10
Overhead Lunges 45/25/15#
Hollow Rocks

Conditioning 
For time
40-30-20-10
Alternating Single Arm KBS, 55/35 (switch hands at horizontal)
GHD Hip Extensions

Competition 
40-30-20-10
UB Wall Ball Shots
Burpees
UB HSW (40′, 30′, 20′, 10′)

_________________________________________________________________

Body Weight 117# – Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)

__________________________________________________________

January PR’s & Noteworthy Efforts
Steph Richardson – Hang Clean & Jerk 180#
Renee Johnson – Back Squat 175#
Ashton Johnson – Back Squat 195#
Brett M – Back Squat 10×245#
Renee Johnson – 2 UB Muscle-ups
Dalton – Hang Power Snatch 180#
Debbie Strobel – Power Snatch 95#
Kim Chapman – Power Clean 95#
Mayur – Power Clean 165#
Meremy Barnes – Power Clean 185#
Chris S – Power Clean 135#
Renee Johnson – Power Clean 135#
Chris S – Push Jerk 145#
_______________________________________

Local Competitions