5/8/13 WOD

DSCN3348

STRENGTH

A.  3 x 2 Clean Pulls @ 105% (of clean max); rest 60 sec.

B.  Clean- 2 x 1@80%, 3 x 1@85%; rest 60 sec.

C.  Front Squat- 2 x 2 @ 85%, 2 x 1 @ 90%

CONDITIONING

For Time:

Row 500 m

30 Wall Ball- 20/15 (10’/9′)

20 Push Press-115/75

Row 500 m

20 Wall Ball

15 Push Press

Row 500 m

15 Wall Ball

10 Push Press

MIDLINE/ACCESSORIES

A  3 x 20 Reverse Hypers; rest 45 sec b/t sets

B. 1 x 100 Banded Pull Aparts

Posted on: May 7, 2013admin

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