10/13/14 Monday

Performance

A. Front Squat; 
5 reps x 5 sets, rest 2min

*Same weight all sets

 

B. Every 20sec for 10min:

1 Clean & Jerk (135/95)

*Advanced do 1 rep every 10sec for 5min

 

C. Row 1000m or AirDyne 1.25miles

Rest 3min x 3 sets

*Score is total combined time of all 3 sets

 

Competition

Wod will be posted at gym