4-5-11

Posted: April 5, 2011 in Wod

AM WOD

5×3 OHS – rest as needed

300#-PR!

Notes: Let’s take this to a 3rm, but only if you’re feeling good. If it feels heavy then concentrate on OH position and stability. Make sure elbows are turned down and armpits are pushed forward.

-then-

 

Row 1k
10 Stone to Shoulder
50 Jump Squats @ 45lbs
Row 750m
8 Stone to Shoulder
40 Jump Squats @ 45lbs
Row 500m
6 Stone to Shoulder
30 Jump Squats @ 45lbs

For time:

15:30

PM WOD

12 minute AMRAP:

3 Rope Climbs 15′
15 Burpees

Notes: WOD should be performed with a 20lb vest.

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