Fri 10/12/12 WOD

If your not at least an 9 or 10 on a daily basis your not going hard enough!

 

STRENGTH/CONDITIONING

5 Rounds for time/reps:

Squat Max Reps

7 Power Cleans

9 Burpees- jump and touch 12′ above max reach.

Recommended Weight

Level I

BS- 95/65

PC- 95/65

Level II

BS- use body weight

PC- 3/4 Body weight

Level III

BS- 225/165

PC- 3/4 Body weight

*If over 225 or 165 use body weight.


MIDLINE

A1.  3 x 20 GHD Sit-ups; rest 45 sec.

A2.  3 x 7 KB Windmills (7 each arm); rest 45 sec.

 

10/11/12 WOD Results

 

 

Posted on: October 11, 2012admin

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