5/2/14 WOD

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FUNCTION

A. AMRAP in 8 min

Run 155m

12 Russian KBS-53/35

12 Box Jumps-24/20

-rest 4 min

B. AMRAP in 8 min

8 T2B

10m Bear Crawl

10 KB Snatch-53/35 (5 per arm)

-rest 4 min

C. AMRAP in 8 min

Row 150m

5 Burpees over the erg

20 Double Unders

DRIVE

A. Jerk- work to a max for the day, then do 1×3@95%, 1×3@90%- rest as needed.

B1. 5×5 Bentover Row- work to a 5RM- rest 60 sec.

B2. 5×5 Bench Press- work to a 5RM- rest 60 sec.

C. 5 rounds of:

40 sec HSPU

20 sec rest

40 sec AD Cals

20 sec rest

40 sec T2B

20 sec rest

Posted on: May 1, 2014admin

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