11/3/14 Monday

Performance

A. Thruster; 6 reps x 6 sets, rest 2-3min b/w sets

*Build to something heavy while maintaining PERFECT posture and use that weight for all sets.

B. On a Continuous clock:

Perform

7-6-5-4-3-2-1 (Pull-ups)

14-12-10-8-6-4-2 (Burpee Box Jumps, 24/20)

*Score is total time

+

On the 15min mark perform:

AMRAP in 8min:

3-6-9-12…and so on up the ladder of:

Power Cleans, 135/95

Calorie Row
or AirDyne

*Score is rounds completed, plus repetitions.

 

Competition

Wod will be posted at gym