10/16/13 WOD

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FUNCTION

A. 3 sets of:

2 Turkish Get-ups (2 reps each arm)- heaviest possible; rest 60 sec b/t sets

B. 15 minutes to establish a 1RM Power Clean

C. For Time:

Row 1000m

Then do (no rest)

5 rounds of:

5 Shoulder to Overhead-155/95

10 Pull-ups

*notes- 3-5 min cool down stretch after.

DRIVE

A. 3 sets of:

2 Turkish Get-ups (each arm)- heaviest possible; rest 60 sec b/t sets

B. 15 minutes to establish a 1RM Push Jerk ( from rack/blocks)

C. 5 rounds for Cals, Reps and Distance of:

30 sec ME AD Cals

30 sec rest

30 sec ME Alternating DB Snatch- 30% BW

30 sec rest

30 sec 10m Shuttle Run (10 down/10 back)

30 sec rest

*notes- 3-5 minute cool down stretch after.

halloween

Posted on: October 15, 2013admin

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