9/21/13 WOD

mike and spencer

What kind of conversation are they having right now?

FUNCTION

A.  5 Rounds for Calories of:

1:00 ME Row for Cals

1:00 Active Rest- keep flywheel spinning slowly.

*Rest 2 minutes…then,

8 min AMRAP of:

5 Push Press-115/75

10 Ring Rows

15 KBS-53/35

 

DRIVE

A.  8 x 4 HBBS @ 80%; rest 2 minutes b/t sets

B.  15 minutes to establish a 1RM Clean & Jerk

C.  5 Rounds for Calories of:

1:00 ME AD Cals

1:00 Active Rest- keep wheel spinning.

*Rest 2 minutes..then,

5 min AMRAP of:

1 Rope Climb-15′

10 HSPU

20 Double Unders

 

Posted on: September 20, 2013admin

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