AF Wod 13

Posted: January 5, 2011 in Wod

 1) Deadlift 10X2 @ 65% – rest exactly 60 sec.

Basically, changed it up to clean pulls to focus on speed and force development. Felt good.

2) AF WOD #13

6 minute AMRAP of:

9 Back Squats 155
7 Burpees
5 Shoulder to Overhead

Notes: Make sure to open all the way at the top of squats. If you’re comfortable using a high bar position go ahead and use it. Shoulder to Overhead will be the only thing that slows you down, so try and take a breath before picking the bar up. Also, you may use a rack, and you may transition the bar from the last Shoulder to Overhead directly into the back rack for Squats.

Finished with 5 rds + 17 reps

3) Tabata Run on treadmill

**Sorry for changing the last one, ran out of time between classes to finish the schedule sprints.


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