Oct 19, 2011

Posted: October 19, 2011 in Wod
Tags: , ,

Strength

1)    10 minutes to establish a 1rm Push Press.

2)    5×5 Push Press – heaviest possible, rest 90 sec.

3a) Back Squat: 5×2@70%, 3×2@80%, Max Effort@90% – rest as needed.

Conditioning

12 minute AMRAP of:

7 Ring Dips

14 Pullups

21 Double-Unders

Midline

3X Max Effort Weighted Plank @ 90lbs.

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