TENTH BRO SESSION ANNOUNCEMENT

I'm going to try something different with this post and skip any sort of introduction to this week's workout. Instead let's get right down to business.

Part 1

Back Squat 

• 3-3-3-3-3-3-3

Barbell Row

• 3-3-3-3-3-3-3
• https://www.youtube.com/watch?v=pyBHPoC8Nzo#t=46

Weighted Pull-up

• 3-3-3-3-3-3-3

Part 2

4 Rounds:

• 20 Clean and Jerks 135/95
• 20 Box Jumps 24/20
• 20 Wall Balls 20/14
• 20 Hang Snatch 95/65
• 20 Box Jumps 24/20
• 20 Wall Ball 20/14
• 20 Clean and Jerks

*Rest 3:00 between each round

Breakdown

• In part 1 -- go heavy for all sets of 3. Doesn’t have to be the same weight or percentage the whole time. Don’t count it until it’s heavy (around 80% of max)
• In part 2 -- pick your weights wisely as the volume will get up there overall. Something in the range of 50-65% is usually a good gauge for the clean and jerk and hang snatch component.
• Make sure you mobilize and incorporate the Crossover Symmetry to get your shoulders ready for this type of WOD.
• As always we will crank up the music and have fun as we all suffer collectively through our 10th bro session!

WOD DATE AND TIME: SATURDAY 1/10/15

•  STRENGTH & SKILL WORK BETWEEN NOON AND 1:30PM. 
• WOD STARTS AT 1:30PM