Monday, September 15, 2014

Posted: September 15, 2014 by jmdimitri in WOD

Back Squats
4 x 2
Max UB reps @80% of last set

3 RFT
6 Power Cleans (105/155), Sc (75/115)
10 Front Rack Lunges (“)
60 Dubs/120
50m Lateral Side Shuffle**

**Maintain closed hips & knees throughout side shuffle (i.e. Stay low)

Endurance/Fitness Option:
4 RFT
400m row
30 air squats
20 Straddle Leg Raises
10 cal airdyne
————————————————–
Oly (7pm)

Power Clean – 75/ 3 x 5

Power Jerk – 65/3 x 5

Overhead Squat – 55/ 3 x 5

5 KB push press/arm

5 KB lunge/leg (KB in cln rack)

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