Aug 24, 2011

Posted: August 25, 2011 in Wod
Tags: ,

Strength

1) 3×1 Max
Effort Jerk (from rack, only completed lifts count), 2×1 @ 95% of ME, 2×1 @ 90%
of ME – rest 2 minutes for ME, rest 60 seconds for percentage work

275

 

2) Bench Press:
2×5@67.5% – 2×3@75% – Max Effort @ 85% – rest 90 sec.

260×4

 

3) 5×5 Dip
Squats w/ 3 count pause at bottom @ 125% of ME – rest 60 sec.

 

Conditioning

10 minute AMRAP
of:

 

7 Thrusters @
155lbs

7 Box Jumps
36″

Row 30 Calories

3 rds +2 thrusters

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