5-17-13

Warmup

3 station warmup

1. Rower

2. Double unders

3. KB high pull

45 seconds at each station 

15 seconds of transition.

3 cycles.

 

Strength

Front Squat

5@45% - 5 @55% - 5@65% - max reps@75% - 5@65% - 5 @55% - 5@45%

 

WOD

In teams of two complete:

100 wall balls

100 hang power cleans. 115/85

100 box jumps. 24"/20"

100 push jerks. 115/85

 

 

                   "Don't be afraid to take small jumps — be afraid to stop improving."

 

 

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