Oct 20, 2011

Posted: October 20, 2011 in Wod
Tags: , ,

Strength

1a) Bench Press: 1X5 @ 70%, 1X3 @ 80%, Max Effort @ 90% – rest as needed.
1b) Weighted Pullups: 1X5 @ 70%, 1X3 @ 80%, Max Effort @ 90% – rest as needed.
2a) 3×5 Snatch Hi-Pull + Squat Snatch – heaviest possible, rest 60 sec.
2b) 3X10 Weighted GH Raise – rest 60 sec.

Conditioning

50 OHS 95lbs
40 Box Jumps 24″
30 Thrusters 95lbs
20 (steps) OH Walking Lunges 95lbs
10 Muscle-Ups

For time.

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