1/14/13 WOD

STRENGTH

A.  8 x 3 Strict Press @ 55% + 25% Band Tension; rest 40 sec. (no bands use 80% bar weight)

B.  Ring Dips- 2 x Max Reps (20+); rest 60 sec.

CONDITIONING

3 min AMRAP of:

10 No Push-up Burpee Box Jumps-20″

10 Power Clean & Jerk-95/65

*Rest 5 min

3 min AMRAP of:

10 Dead lift- 185/115

10 Lateral Burpee Bar Hops

*Rest 5 min

3 min AMRAP of:

15 Hang Power Snatch-75/53

15 Box Jumps-20″

*For all those that are participating in Diet Challenge starting today, you must be sure to record all your scores on the white board.

Posted on: January 13, 2013admin

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