3/4/14 WOD

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This week marks the end of the eating challenge. Sorry for the double wall balls!

FUNCTION

A. 5×3 Push Press- build to heaviest 3 reps for the day- rest as needed.

B. 4 min AMRAP of:

7 Pull-ups

9 Box Jumps-24/20

30 Double Unders

-rest 5 min

C. 4 min AMRAP of:

Row 700m

AMRAP Push Press in time remaining-95/65

-rest as needed.

D. 2 sets for times of:

250m Row

20 KBS- LI-53/35, LII-70/53

15 Burpees

-full recoveries between sets, each effort should be a max effort sprint.

Score- A=max push press, B & C= total reps, D= each time

DRIVE

A. 5×2 Clean from blocks (just above knee) + 1 Jerk- work to max-rest 90 sec.

B. Back Squat-4×5@ 85%- rest 90 sec.

C. EMOM for 7 min

6/4 Muscle Ups followed by 1 ME unbroken set of Double Unders
(If you miss before 10 reps try again)

-rest- full recovery, then do..

D. 4 rounds of:

30 sec ME AD

30 sec Power Cleans- LI-165/105, LII-185/120

30 sec ME AD

90 sec rest

Score- A=max clean & jerk, C=max double Unders, D= reps completed

Challenge WOD

“Kelly”

5 rounds for time of:

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

30 Box Jumps-24/20

30 Wall Balls-20/14 (10’/9′)

Posted on: March 3, 2014admin

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