A. Group warm up
B. WOD demo
C. Skill – 10 minutes
*If you do not have your own rope, I highly suggest you get one. It is the only piece of equipment you should own. When the rope is set to you, it makes getting DU’s easier. We have some for sale or you can find them all over the web. If you do not have a rope in a WOD, you are not allowed to use a members rope.*
D. For time:
10 Clean & jerk 75/55 – If this weight is too light for you, move faster.
E. Cool down
Source: Workout Of The Day
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