WOD 09 25 13
A1. Deadlift: 20 minutes to work up to a heavy T&G 5RM.
Beginners: work up to a manageable, but challenging (3×5)
Adv: Snatch Deadlift (4×3 @ 80% Snatch 1RM)
A2. Box Jump (4×5). Set the box at a challenging height. This could be mid-thigh to chest high.
B. Skills: 10 minutes to work on rope climbs.
C. For time:
5-4-3-2-1 of Clean and Jerk (185/125)
Or sub 15-12-9-6-3 of Thrusters (95/65)
1 Rope Climb between rounds (sub 5 chinups/RC)
Finish with 1 RC.
D. *if time allows: 50 GHD situps (not for time). Beginners: 20 reps max.
Post times, loads, and comments.
09 25 13