October 30, 2013
STRENGTH: Front squat OR back squat
5 Reps at 40% of 1RM
5 Reps at 50% of 1RM
5 Reps at 60% of 1RM
5 Reps at 65% of 1RM
5 Reps at 70% of 1RM
WOD: AMRAP in 15:00 of:
5 x Toes to Bar
Max Effort Shoulder to Overhead *
Run 200m
*When bar is no longer, in motion, run 200 m. Score is total shoulder to overhead.
OlyWOD
STRENGTH: EMOM 1 high hang power clean + 1 power clean for 10 minutes
WOD: 3 rounds
3 x strict pull ups
9 x power clean
15 x wall balls