Tuesday, July 23, 2013

1.) Snatch from Blocks (squat): below knee; 10x1; heavy but maintain form.

2.) Clean & Jerk from Blocks (squat): below knee; 10x1; heavy but maintain form.

3.) Weighted Pull Ups: 2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80% – rest 60 sec.

4.) GH Raises: 3x12; rest 60 sec; weighted if possible; use bands if have to.

WOD for time:
500 meter row
50 wallballs (20/14lb)
500 meter row
100 hand release push ups