12/6/13 WOD

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FUNCTION

A. 5×4/8 Front Squat/Back Squat @80% of 1RM FS

B. For Time:

Run 465m

30 Alternating DB Snatch- 50/30

100m Prowler Push (10m increments)- 90/50+ sled weight

30 T2B (scale- T2 Rings)

Run 465m

DRIVE

A. 12 minutes to establish a 3 RM Push Press

B. For 18 minutes, rotate through the following:

Minute 1 LI- 8/5 Strict C2B Pull-ups, LII- 5/3 Muscle-ups

Minute 2- 10/6 HSPU

Minute 3- 15 KBS 70/53

* notes- 8/5 represents men and women’s reps. 6 times through total.

Posted on: December 5, 2013admin

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