20 Nov WOD Nov 21st 2012
Warm Up: 3 rounds of 5x deadlift (light), 10x sumo deadlift high pull (24kg KB), 15x push up, stretch of your choice.
Strength: Work up to a 3 RM Snatch. then back it down to 80%-85% and perform 5 sets of 3 reps.
W.O.D.: Complete the following for time…
100x Burpee box jump (24in/20in)
*Note at the top of every minute, stop what you are doing and perform 5x pull up.
No Comments