WOD 12 03 14 F A. OHS 5×5 or Goblet squats (5×10) B. Deadlift: Work up to a heavy set of 6. C. 7 Rds: {0:45/1:15} 5 BS @ 70%, 5 T2B/AbMSU, max burpees in remainder of work time.* P A. q(1:30)
12 01 14
WOD 12 01 14 A1. FS 6×4 across A2 (F). Weighted Pullup 6×6 AHAP A2 (P). Strict MU 6 sets (1-5 reps) / FG Ring Pullup 6x(3-5) B. WB technique/tips C (P). 8 RFT [C12]: 4 DL (225/155)
11 18 14
WOD 11 18 14 A. q(1:30) x 6: 1 Jerk (either style). Work footwork or use a light bar between sets. B. OTM [6] : PP (6×3) Across C (P). Clean 4×4. 4 singles, not T&G. Rest 2 min C