Oct 18, 2011

Posted: October 18, 2011 in Wod
Tags: , ,

Strength

1)    10 min to Establish a 1rm Power Clean.

2)    2×1 Power Clean @ 90% (of above) – rest 60 sec.

3)    2×1 Power Clean @ 85% -rest 60 sec.

4a) 3×5 Clean Grip Bent Over Row – heaviest possible, rest 60 sec.

4b) 3×5 Good Morning -heavy, rest 60 sec.

Conditioning

7 rounds of:

Run 100m

10 T2B

10 KBS 24kg

Rest 1:1

For total time.

Notes: 100m run should start 100m from the gym or wherever the work will be performed. There should be
no turnaround. Use the rest interval to walk to the starting position.

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