Sunday, September 9, 2012

WOD 120910


4pm Strength

Back Squat
6 Sets of 5 Reps @ 80%

Power Snatch
3 Sets of 2 Reps @ 60%

Power Clean
3 Sets of 2 Reps @ 60%

Behind the Neck Jerk
1 Set of 3 Reps @ 60&
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 80%
3 Sets of 2 Reps @ 85%

Today it is all about the back squats get in early for some extra warm up if you need it do a couple light sets and then jump up to 80% of your max and hit all 6 sets the back squats alone could take you 25-30 minutes so do try to be on time .

WOD

5RFT
Wall Balls 20 (#20/16)
Dips 15
T2B 10

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