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