S/S/S:

Clean & Jerk

5@70% of 1RM

3@ 75%

2×2@80%

Based off 1RM from 11Sept

WOD:

“Speal vs. Khalpia”
1 Clean & Jerk (155/105)

and a round of “Cindy” (5 pull up, 10 push ups, 15 Air Squats)

2 Clean & Jerks

and a round of “Cindy”

…and so on until you finish 10 C&Js and a round of “Cindy”

*A full squat is not required with the Clean & Jerks.

https://www.youtube.com/watch?v=ALx0M02BnOU

Video courtesy of CrossFit HQ.  This WOD came about after Jason Khalipa burst onto the CrossFit scene in 2008 and beat heavy favorite Chris Spealler.

Scaling Options:

C&J – 135/96, 115/85, 105/75, 95/65

Pull ups – ring row

Push ups – to bench or box

X-tra:

3 rounds not for time

Handstand walk 30’(or 50 shoulder taps)

KB OH walking lunge 30’ (switch arms at 15’)

Video courtesy of Ukuwoele.  Shoulder taps. This is to help progress to HS walk. Goal is to shift weight to one side, pick up the hand on the opposite side and touch shoulder, return hand, shift weight, lift other hand, touch shoulder.

Couch stretch – 2 min per leg

Pigeon pose on box – 1 min per side