Monday, November 9, 2015

Posted: November 9, 2015 by jmdimitri in WOD

Front Squat 

20 min to find 1RM

8 @50% warmup set

5@60%

3@70%

1@80%

1@90%

1@100%

1@100%+

.

5 RFT

7 pull ups

14 burpees

21 air squats

200m run

————————–

Oly 7pm

BB warmup

1) 2 Cln+1 jerk

6×1/work to heavy set 

2) Sn Bal *2sec pause in catch

5×2/AHAP

3) BS

5×5/+5# from last set

  

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