06 Nov WOD Nov 7th 2012
Warm Up: 4 Rounds: 50x Step ups (24/20), 10x push ups, 10x sit ups, stretch or dynamic movement of your choice.
Strength: Work up to a 3 RM overhead squat and perform 3 sets of 3 reps at that weight, then back it down 5 kg and do 2 sets of 3 reps.
W.O.D.: 10 rounds, every 60 seconds perform the following…
3x Clean (65/50)
4 Shuttles
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