1-24-12

Posted: January 25, 2012 in Wod

Strength

1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set.

280, 320, 360, 380×3 (failed)
2a) 4X8 STRICT Weighted Pullups (any grip) – heaviest possible, rest 60 sec.

used 25#
2b) Front Squats: 1X5 @ 70%, 1X4 @ 80%, 1X3 @ 85%, 1X3 @ 90% – rest 75 sec.

230, 240, 280, 300

Conditioning

4 rds only *cause of time…should have done 7

3x TNG power Cleans @ 225#

6x hurdle jumps @ 30”

20 sec all out effort on airdyne

rest 3 minutes

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