Oct 13, 2011

Posted: October 13, 2011 in Wod
Tags: , ,

Strength:

1: Back Squat: 1×3 @ 65%; 1×3 @ 75%; ME @ 85%

2: Bench Press: 1×3 @ 65%; 1×3 @ 75%; ME @ 85%

3: Goodmorning 3×8–medium/heavy, pull stance-rest 60 sec

4: 3×10 weighted ring dips-heaviest possible, rest 60 sec

Conditioning

5x rope climbs

15x DB squat clean thruster @ 40#

4x rope climbs

12x DB SQ CL Thurster

3x rope climbs

9x DB SQ CL Thruster

2x rope climbs

6x DB SQ CL Thruster

1x Rope Climb

3x DB SQ CL Thruster

 

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