11/3/14 Monday
Performance
A. Thruster; 6 reps x 6 sets, rest 2-3min b/w sets
*Build to something heavy while maintaining PERFECT posture and use that weight for all sets.
B. On a Continuous clock:
Perform
7-6-5-4-3-2-1 (Pull-ups)
14-12-10-8-6-4-2 (Burpee Box Jumps, 24/20)
*Score is total time
+
On the 15min mark perform:
AMRAP in 8min:
3-6-9-12…and so on up the ladder of:
Power Cleans, 135/95
Calorie Row or AirDyne
*Score is rounds completed, plus repetitions.
Competition
Wod will be posted at gym