23 Jan WOD Jan 24th 2012
Warm up: 3 rounds: 200m Run, 5x press, 5x push press, 5x jerk. Increase weight each round + Mobility
Strength: 3×3 Push Press. 3 reps @ 70% 1 RM, 3 reps @ 80% 1 RM, 3+ reps @ 90% 1 RM.
*Last set is a burn out set
WOD: Complete 5 rounds for time of the following:
Run 400m
15x Overhead squat (42.5/30)
*If at any time during this WOD you re-rack/put down the bar while performing your 15 overhead squats, perform a 50x burpee penalty at the end of the workout.
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