Aug 31, 2011

Posted: August 31, 2011 in Wod
Tags: , ,

Strength:

1) 3 X 1 Max Effort Power Jerk – 3 X 1 90% of ME – 3 X 1 80% of
ME, rest 90 sec for ME – 60 sec for % work

2) Hi-Bar Back Squat (deload)
5 X 60, 65, 70% – rest 2 minutes

3) 5×3 Dip Squats @ 120% of PJ ME – rest
60 sec

Conditioning:

4 rounds for total reps of:

90 sec.
Max Rep Double-Unders
-rest 30 seconds
90 sec. Max Rep Med Ball Slams @
heaviest possible
-rest 30 seconds

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