12/16/13 Monday

Performance

A. Squat Clean & Split Jerk Cluster; 1.1.1.1.1 x 4 sets, 2min rest

B1. DB Walking Lunges @ 10×0; 9,12,15/leg, rest 1:30

*start heavy and decrese slightly

B2. BB Rows @ 20×1; 8-10 x 3 sets; rest 1:30

B3. Flat Bench DB Press @ 20×0, 6-9 reps x 3 sets, rest 1:30

 

Competition

Wod will be posted at gym