Nov 2, 2011

Posted: November 2, 2011 in Wod
Tags: , ,

STRENGTH

1) 15 minutes to establish a 1RM Power (Push) Jerk.

275#

2) 3X3 Power Jerks @ 85% of above – rest 90 seconds

235#

CONDITIONING

“Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pullups

8:00 on a 408m track

MIDLINE

3X20 UB GHD Situps – rest 60 seconds

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