12/10/13 WOD

Jim Larsen

larsen & Soper

Happy Birthday Jimbo!

FUNCTION

A.  12 min to establish a 3RM Push Press

B1.  3 x max reps Stable Bar Dips; rest 60 sec.

B2.  3 x 8 BB Rows- heaviest possible; rest 60 sec.

C.  4 Rounds for total time of:

Run 400m (3,2,3,2 laps)

20 Burpee Box Jumps-20″

Rest 1:1

 

DRIVE

A.  15 min to find a 2RM Hang Clean & Jerk (top of knee)- the BB may be dropped after 1st jerk.

B.  HBBS- 1×5@60%, 1×5@70%, 1X5@75%, 1×5@80%- rest 2 min

C.  Front Squat- 1×5@60%, 3×5@65%- rest 2 min

D.  4 Rounds for total time of:

Run 400m (3,2,3,2 laps)

20 Burpee Box Jumps-20″

*Rest 1:1

 

Posted on: December 9, 2013admin

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