12/9/13 Monday

Performance

A.  “Grace”

For Time:

30 Clean and Jerks (135/95)

 

B1. DB Walking Lunges – drop sets; 9, 12, 15/leg, rest 1:30 rest

*start heavy and decrease slightly each set

B2. Ring Rows @ 20×0, 6-9 tough reps x 3 sets, 1:30 rest

*wear vest if you can do them completely horizontal w/ body weight

B3. Strict Ring Dips @ 20×0, AMRAP x 3 sets, rest 1:30

 

Competition

Wod will be posted at gym

3 thoughts on “12/9/13 Monday

  1. A. 30 Power Cleans for time: 3:14 @ 115lb
    B1. 40lb, 30lb, 20 lb
    B2. 6 horizontal
    B3. CG Bench: 8 reps @ 85 lbs for 3 sets

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