WOD 10 04 13 A. 5×3 Front Squat @ 80% B. EMOM (10 min): Even: Strict Pullup (3-10 reps) Odd: Strict HSPU (on AMB) or Strict DB Press (3-8 reps) C. AMRAP 12 min: 3-6-9-12-15-18…DB Snatches (60/40) 12 GHD Situps
10 02 13
WOD 10 02 13 A. 20 min to work to a max of: Nov: [2RM FS] Interm: [Hang Power Clean + 2 FS] Rx: [Hang Squat Clean + FS + T&G Squat Clean + FS + Jerk] B. 4 RFT:
09 26 13
WOD 09 26 13 A. Establish a 1RM Hang Clean. Adv: (Hang Clean + 2 FS) B. AMRAP 10 min: Run 200m 5 FS (185/125) Run 200m 10 FS Run 200m 15 FS FS increase by 5 each round. (Rx)