Wednesday, October 22, 2014

Posted: October 22, 2014 by jmdimitri in WOD

Deadlift**
2-2-2-2-2
Seated Box Jump
2-1-2-1-2

**These should just be your warmup reps to the weight you will use in the WOD. Do not exceed your WOD weight. Follow each warmup set with a set of seated box jumps.

5 RFT:
200m run
10 Deadlifts (155/225)
15 Box Jumps (20/24)
25m sled pull (90/135)

Endurance/Fitness:
Sub 10 Bulgarian KB Split Squats (total) for Deadlifts

20141021-230726-83246972.jpg
—————————————————
Oly (7pm)
A
Snatch+Snatch balance=1rep
3@65%
3@70%
3@75%
3@80%
B
3-position clean (floor, below knee, mid-thigh)=1rep
2@75%
2@80%
2@85%
C
Split press
4×4 AHAP
Bb rollouts

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