Aug 9, 2011

Posted: August 9, 2011 in Wod

Strength:

1) 5×2 HPC @ 70% – rest 2 minutes

2) High Bar BS: 5@60% – 5@65% – 5@70% –
Max Effort @ 75% – rest 90 sec.

3) 3×3 Clean Hi-Pull (flat footed) –
med/heavy, rest 90 sec.

Notes: Make sure that your heals stay down on
these. Don’t rely on the jump to get the bar up. Keep the bar as close as
possible as it rises. Use straps.

 

Endurance:

Run 4x100m – rest 6:1

Run 3x200m – rest 4:1

Run 2x400m – rest 2:1

Run 800m

Notes: ALL OUT

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