18 Nov WOD Nov 19th 2012
Warm Up 5 Rounds of 5x Pull ups, 10x push ups, 15x air squats, stretch or dynamic movement of your choice. Start off at around 50% and increase the intensity as you go on.
Strength: Deadlift-Work up to a 3 RM, then back it down 20kg and perform 5 sets of 3 reps.
W.O.D.: Death by Clean and Jerk!! Complete 1 thruster (60/45) on the first minute, 2 thrusters the second minute, 3 thrusters the third minute, etc. Continue up the ladder until you are unable to perform the prescribed # of reps for the minute.
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