Wednesday, November 5, 2014

Wednesday, November 5, 2014

Strength/Skill
1 Strict Press + 2 Push Press + 3 Push Jerks

*10 minutes to build quickly to a heavy complex

Conditioning
Row 500 meters, then:
21- 15 - 9
Box Jumps
42 - 30 - 18
Abmat Sit Ups
9 - 7 - 5
HSPU

*Following the row, perform 21 Box Jumps, 42 Sit ups, 9 HSPU, then 15/30/7, etc.

 

Competitors WOD - 5PM
Strength/Skill
0:00-10:00 - 1RM Snatch

Conditioning
At 15:00 begin:
12-9-6-3 reps of:
Burpee Box Jumps
Squat Clean (135/95)

Rest 5:00 upon completion, then:

21-15-9
Push Jerk (155/105)
42-30-18
GHD Sit Ups

Rest 5:00 upon completion, then:

Row 1K for time

 


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