10/29/13 WOD

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FUNCTION

A. 15 minutes to establish a 1RM Push Press

B. For Time:

Run 800m

*rest 2 min

3 rounds for time of:

15 Burpee Box Overs-24/20

10 DB Hang Squat Clean- 50/30 (each hand)

5 Shoulder to Over Head-50/30

*rest 2 min

Run 800m

DRIVE

A. 15 minutes to establish a 1RM complex- 2 clean pulls + 1 clean + 1 jerk

B. HBBS- 1 x 8@65%, 1×8@70%, 1×6@80%, 1×6@85%; rest 2 min

C. Front squat- 1×5@60%, 1×5@70%, 1×5@75%, 1×5@80%; rest as needed.

D. For Time:

Run 800m

*rest 3 min

Row 1000m

*rest 3 min

Run 800m

*rest 2 min

Row 500m

*rest 2 min

Run 400m

*Notes- the first 800m/1000m should be treated as a PR attempt. Do not pace them to have something left in the tank for the other runs/rows.

Posted on: October 28, 2013admin

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