Posted: July 5, 2011 in Wod

WOD 110704

1) 5×2 Hang Squat Clean @ 85-90% – rest 2 minutes

Notes: Reps should be UB. A pause between is allowed. Use whatever weight feels comfortable within the percent range.

2) 5×2 Clean Pulls @ 115% – rest 90 sec.

3) 3 rounds for time of:
Row 500m
20 Pistols (10l/10r)
50 Double-Unders

Notes: I need 100% plus on this. All out effort from the beginning. Try to make yourself fail or go to a point of complete exertion. Don’t worry about pacing or your overall time.


-rest 20 minutes-

Row 1k @ 75%


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