Aug 8, 2011

Posted: August 8, 2011 in Wod

Strength:

1) 5×1 Behind the Neck Jerk + Jerk @ 87% – rest 2 minutes

Notes: This is
as it reads. 1 behind the neck, bring it down to the front and perform a front
rack Jerk. Use boxes.

2) Incline Bench Press: 5@60% – 5@65% – 5@70% – Max
Effort @ 75% – rest 90 sec.

3) 4×3 Dip Squats @ 125% – rest 60
sec.

Notes: That percentage is of your 1rm Jerk.

METCON:

5 rounds of:

75 UB Double-Unders
15 KBS @
32kg

-then-

Row 750m

For total time.

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