wod

1/22/2015

By January 22, 2015 No Comments

PreWOD

-warmup- dynamic

Met Con
1/22/2015

 

-Strength- strict press- 5×5 at 50%

-wod- 5 Rounds for Time

1 Bear Complex (135/95) Clean, Front Squat, Push Press, Back Squat, Push Press

1 Curtis P Complex (135/95) Power Clean, Right Lunge, Left Lunge, Push Press

1 Shankle Complex (135/95) Deadlift, 3 Hang Clean Pulls, Hang Clean, 2 Split Jerks

1 Snatch Complex (135/95) 1 Power Snatch, 2 Squat snatches, 3 Overhead Squats

Cashout: Endurance – 10 sets of 100m row sprints (Try to keep 500m pace Under 3 mins)

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