Feb 7, 2012

Posted: February 7, 2012 in Wod

Strength

1) Back Squat: 1X5 @ 70%, 1X5 @ 80%, 1X2 @ 85%, 1X3 @ 90% 1X1 @ 100% – rest 2-3 min. between each set.

2a) 4XME STRICT C2B Pullups – any grip, rest 90 sec.

2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 85% – rest 60 sec.

Conditioning

“Diane”

21-15-9 of:

Deadlifts 225/150# HSPU

Notes: Regionals standards. Kipping is allowed.

*Rest 5 minutes.

3 minute AMRAP of Double-Unders. 2 minute AMRAP of T2B. 1 minute AMRAP Row for Calories.

Notes: Each AMRAP should be completed with no rest between.

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