Wednesday, October 23, 2013

Thursday, 24 October


SKILL:
Squat Snatch
5-5-3-3-1

WOD:
3 rope climbs then
3 rounds
10 thrusters (95/135 lbs)
20 box jumps (20/24)
30 deadlifts (same bar and weight used for thrusters)
Finish with 2 rope climbs

STRENGTH:
Back Squat
2 x 8 @ 75%
2 @ 90%
1 @ 95%

2 rounds of 1 min each plank:
front, left, right (put a plate or plates on your back if these are too easy for you!)




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