11/25/13 WOD

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FUNCTION

A. 15 minutes to build to a heavy 3RM Box Squat
– build to last weeks 3RM, feeling good go for a new PR.

B1. 3 x 10 Weighted Back Ext – heaviest possible; rest 60 sec.

B2. 3 x 12 BB Roll outs; rest 60 sec.

C. Complete as many rounds as possible in 12 min of:

15 Shoulder to Overhead-75/55

15 Front Rack Lunges-75/55

15 Burpees over BB

15 Back Rack Reverse Lunges -75/55

DRIVE

A. Every 90 sec for 15 min (10 sets)

Snatch x 1,1
(Rest 10 sec b/t singles)

Approximate loading % 55,60,65,65-70,70-75,75-80,80-85,85+,85+,85+

B1. 4 x 8 Weighted Ring Rows; rest 60 sec.

B2. 4 x 6 Jumping GM @40-50% of clean & jerk max; rest 60 sec.

B3. 4 x 12 BB Roll outs; rest 60 sec.

C. Complete the following for time of:

50-40-30-20-10

Cal Row

Double Unders

SCHEDULE FOR THE WEEK:

Thursday – closed

Friday- 9am and 4:15pm only

Saturday- regular schedule

Posted on: November 24, 2013admin

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