5/19/14 WOD



A. 4×4 Back Squat- build per set- rest 2 min b/t sets.

B. Weighted Pull-up (Pronated) build to a max

– still working on pull-ups do 3×3 Strict Pull-ups or 3×10 Banded Pull-ups

C. 3×5 Close Grip Bench Press- build per set- rest 2 min b/t sets.

D. Complete 3 Rounds for time of:

Row 500m

Run 400m (3 laps)


A. 5×2 Split Jerk (from rack)- build to heaviest possible; rest as needed.

B. EMOM for 5 min:

2 Cleans (full)@ 90% of max split jerk from A.

C. 15 min AMRAP of:

Run 400m

10 Ring Dips

10 KBS-70/53

Posted on: May 18, 2014admin

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