Wednesday, Sept. 12, 2012

Isaac

Here’s the workout for Wednesday, Sept. 12, 2012:

A. Strength

Split jerk footwork

B. Metcon

In 2:00

Run 200 meters

Barbell complex of four deadlifts, three power cleans, two front squats and one push press, then

AMRAP shoulder to overhead (135 / 95 – or – 60% of 1RM) *

Any time the bar is dropped during the shoulder to overhead, you must complete 5 tuck jumps before picking it up. Complete four rounds, resting 1:00 between each. Score is total reps of shoulder to overhead.

C. Cash out

3 x 3 rope climbs