Wednesday 12/4/13

Performance

A. Snatch Balance, 1 rep every :30sec for 5min

B. Squat Clean and Split Jerk, 1 rep x 9 sets, 1 min rest

Loading Examples…3 sets @ 105lb, 3 sets @ 115lb, 3 sets @ 125lb

C. 5 sets @ 85-90%:

30 sec Wall Balls – 20/14#

30 sec DL @ 135/95lb

60 sec rest

30 sec Burpees

30 sec Airdyne/Rower

60 sec rest

 

Competition

Wod will be posted at gym