Wednesday, Oct. 9, 2013

100913 WOD

A. Two rounds:

0:45 L plank

1:00 F plank

0:45 R plank

0:30 hollow rock

Three burpee penalty will be completed at end for every time you drop hold between transitions.

B. Press – Wendler week 1, month 1

65% x 5

75% x 5

85% x 5+

C. 5:00 AMRAP

3 power snatches (75/55)

3 box jumps (20/24)

6 power snatches

6 box jumps

9 power snatches

9 box jumps

. . . increasing three reps with each round until time expires.

– Rest 2:30 –

5:00 AMRAP

3 American kettlebell swings (53/35)

3 pull-ups

6 American kettlebell swings

6 pull-ups

9 American kettlebell swings

9 pull-ups

. . . increasing three reps with each round until time expires.

Score is total reps from both AMRAPs.