Wednesday, Nov. 13, 2013

111313 WOD

A. Three rounds NFT

30 double-unders

5 strict chin-ups

10 hollow rocks

15 kips

B. Press – Wendler week 2; month 2

70% x 3

80% x 3

90% x 3+

C. For time:

10-8-6-4-2*

Push presses (125/85)

Deadlifts

* Between each round, run 50 meters. Use same bar. Push press may not turn into a jerk, ie., only one knee bend is allowed, so choose weight accordingly. This is a sprint, so go heavy and hard.

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