4/8/14 WOD

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FUNCTION

A. AMRAP in 8 min of:

155m Run

10 Pull-ups

20 Push-ups

-rest 4 min, and then…

B. AMRAP in 8 min of:

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

10 Push Press-115/75

20 Double Unders

-rest 4 min, and then…

C. AMRAP in 8 min of:

250m Row

5 Wall Climbs

15 V-ups

DRIVE

A. 5 x 2 Clean from blocks (just above knee) + 1 Jerk- work to heavy double + 1 jerk- rest 90 sec.

B. Back Squat- 1 attempt to establish a 20RM- rest 2:00 (before # 2)

-add approx 5-10lbs from last weeks number push to as close to maximal as possible.

C. Front Squat max reps @100% of Max from B. (after 2:00 min rest)

D. 4 Rounds of:

10 HSPU

15 T2B

20 Target Burpees- 6″ above max reach

-rest 1:1

Posted on: April 7, 2014admin

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