28 Jan WOD Jan 29th 2012
Warm Up: CF Solent W/U + dynamic movements of your choice. Next, 3 rounds – 3x power clean, 3x front squat, 3x push press, 3x thruster, stretch of your choice.
Strength: 3×5 Push Jerk. 5 reps @ 65% 1 rm, 5 reps @ 75% 1 rm, 5+ reps @ 85% 1 rm
WOD: Complete the following for time…
15x Thruster (60/42.5)
Run 200m
20x Thruster (42.5/30)
Run 400m
30x Thruster (30/20)
Run 800m
During the WOD you take your own weight off the bars.
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