12 Nov WOD Nov 13th 2012
Warm Up: 3 Rounds with 20kg 3x Deadlift, 3x Power clean, 3x Front squat, 3x Jerk, stretch of your choice.
Strength: Work up to 1 RM clean and jerk, then back it down to 90% and do 5 singles. Rest as needed between reps.
W.O.D.: 5 Rounds: Complete as many rounds as possible in 3 minutes of the following…
3x Turkish Get up (16kg/12kg)
6x Burpee
9x Sit up
*Note: Rest 60 seconds between each round.
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