Mon 10/05/12 WOD


A.  In 15 min find your 1RM of 1 Hang Clean + 1 Push Jerk- end of 3 week wave, go as heavy as possible.



“The Master Chief”

3 min AMRAP of:

3 Power Clean

6 Front Squat

9 Push-ups

*Rest 1 min b/t the 3 min rounds.  Repeat for a total of 5 rounds.

Recommended Weight

Level I- 95/65

Level II- 135/95

Level III- 155/115



A.  100 Banded Pull Aparts


Posted on: October 14, 2012admin

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