24 June 2010
Thursday
Strength Work
Clean and Jerk
85% 3 sets of 1

Warmup
3 Rounds
Slam ball x 10
Pullups x 10
3 Rounds
No Mo Pushups x 10
Hollow Rocks x 10

WOD
Carlock'd
5 Rounds
.10 mile on treadmill with 15% elevation
15 Squats hugging 45lb bumper
15 Jumping Air Squats with 20lb med ball behind your head
1 minute rest between rounds
Score = total time to include rest
16:02 MP

Recommend you test the treadmill out and find a speed you think you can maintain. Set the elevation and leave it running while you do your squats. Be careful when jump back on and just add .10 to figure out the distance you need to travel. Special Thanks to Jon Carlock for putting this WOD together, it's a smoker and you'll know what being Carlock'd means when your done.