wod

9/5/2014

By September 5, 2014 No Comments

PreWOD

Dynamic Warmup
Strength: 8 minute emom: 60% of 1RM Jerk
1 hang clean, 
1 full clean, 
1 jerk *try unbroken

Met Con
9/5/2014

Met-con: 15 minute amrap: 
10 OH Squats (95/65) 
20 Pullups 
400m run 

Cashout: 3x each
1 minute on 
:30s off
1. Sit ups
2. Double unders
3. 50′ runs (up and back)

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