11/01/13 WOD

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FUNCTION

A. 5 x 5 Front Squat- heavier then last week; rest as needed.

B. 5 x 3 Close Grip Bench Press- heavier then last week; rest as needed.

C. Challenge WOD #1 (repeat)

For Time

21-18-15-12-9-6-3

Wall Balls- 20/14 (10’/9′)

Deadlifts- LI-105/65 LII- 115/85

Box Jumps- 24/20

*18 min time cap

DRIVE

A. HBBS- 1×10@60%, 1×10@65%, 1×8@75%; rest as needed.

B1. Front Squat- 1×5@60%, 1×5@65%, 2×5@70%; rest 60 sec.

B2. 4×8 Close Grip Bench Press- heavier then last week; rest 60 sec.

C. Challenge WOD #1 (repeat)

21-18-15-12-9-6-3

Wall Balls-20/14 (10’/9′)

Deadlifts- 115/85

Box Jumps-24/20

*18 min time cap.

Posted on: October 31, 2013admin

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