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WOD Archive - October 2014

Wednesday September 4 2013
pulling down and around bar
wednesday:


1. front squat: 3, 2, 1, 1, 1, 1, 1

2. clean and jerks: work up to (80%x1, 85%x1)2

3. clean pulls standing on a 2" plate. work up to 100% of best clean x 2 x 2

4. box jumps x 15.

Conditioning:
1) 10x 500m row sprints. Rest 2 minutes between sprints.

Strength:
1) Front squat - 10 sets x 3 reps @ 78% 1 RM

Work Capacity:
1) Complete as many rounds as possible in 12 minutes of:
-Run 200m
-20x pull ups
-20x ring dips



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