7-5-11 (a,b)

Posted: July 5, 2011 in Wod

Early WOD 110705

10-9-8-7-6-5-4-3-2-1 reps of:

Thrusters 115lbs
Weighted Pullups 35lbs

For time.

Notes: Use a dumbbell for weighted pullups.


PM wod

15 minutes Behind the Neck Split Jerk practice.

Notes: Take most of this time to work on technique and speed. You may go heavy, but only if everything feels perfect. No more than 4 heavy reps.


12 minute AMRAP of:

10 GHD Situps
15 Box Jumps 24″ (regionals standard)

Notes: HSPU should be on a 45lb plate with an abmat in the middle. Kipping is not allowed.


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