Wednesday, Oct. 15, 2014

101514 WOD

A. Three rounds NFT

100-meter run

3 wall walks

6 kips

9 hollow rocks

B. Press

40% x 5

50% x 5

60% x 5

Subset with 3 x 3 negative pull-ups

C. “Mini Chief”

AMRAP 3:00

3 power cleans (135/95)

6 push-ups

9 air squats

Three rounds, resting 1:00 between each. Start subsequent rounds where you leave off. Score is rounds and reps.

>> On-Ramp

AMRAP 3:00

3 hang power cleans

6 modified push-ups

9 air squats

Three rounds, resting 1:00 between each.