10/1/13 Tuesday

Performance

5 minutes of work @ 85-90% effort:

5 Pull-ups

10 Thrusters @ 65/45lb

15 Box Jumps – 16/12″ – fast reps

–5 min recovery

5 min @ 85-90%:

5 KBS @ 32/24kg

25 Double Unders

–5 min recovery

5 min @ 85-90%:

5 OHS @ 75/65lb – bar taken from floor

Run 200m

–10 min recovery

Repeat

 

Competition

Wod will be posted at gym