11/1/13 Friday

Performance

A1. Front Squat  @ 20X1, 1 rep x 5 sets, 2:30 min rest (build to a tough 1 rep)

A2. Pull-up Cluster, 3.2.1 x 5 sets, 2:30 min rest

B. 3 sets ALL OUT:

20 sec AMRAP Squat Clean @ 115lb/75

20 sec AMRAP Pull-ups

20 sec AMRAP Cals on Rower

Rest 6 min

*Each set will only be 60 sec, goal is to get as much in as possible

 

Competition

Wod will be posted at gym