Wednesday, December 10, 2014

Wednesday, December 10, 2014

Strength/Skill
Push Jerk - 5 sets x 3 reps, build to sets of 3 at a solid workload

Conditioning
7 rounds:
7 C2B OR 2 Muscle Ups
7 Push Jerks (70% of strength work)
7 Burpees

 

Competitor's WOD - 5pm

Begin @ 0:00:
10 Thrusters (155/105)
10 Burpee Muscle Ups (Rings/Bar/sub C2B)
10 Thrusters (155/105)
10 Bar Muscle Ups
10 Thrusters (155/105)
10 Burpee Muscle Ups
10 Thrusters (155/105)

Begin @ 25:00
3 Rounds for time:
14 HSPU
7 Deadlifts (295/195)

Begin @ 40:00
AMRAP in 10:00
250m row
75 Double Unders
25 T2B

 


Coach Dan and his tiara post-WOD

 

 

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