7/3/13 WOD

No survivors comp

“Leave No Survivors” Competition this past weekend.  Two 1st places a 2nd and a 3rd by Jim Jenkins, great job to everyone!

STRENGTH

A.  3 x 5 Front Squat- build to heaviest; rest as needed.

B.  3 x 5 Military Press- build to heaviest, rest as needed.

* Add 5lbs from last week.  If  you miss reset, take 90% of missed set and work back up from that point.

CONDITIONING

For Time:

Row 1000m

then, (no rest)

3 Rounds of:

10 Push Press- 95/65

15 Box Jumps- 24/20

then, (no rest)

40 T2B

Posted on: July 2, 2013admin

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