12/2/14 Tuesday

Performance

A1. Clean 1’st Pull; 5 reps (1sec pause mid knee) x 4 sets, rest 60 sec

A2. Power Clean (2-3sec pause in receiving position); 2 reps x 4 sets, rest 60-90sec

B1. Crossed Banded Reverse Fly; 20 reps x 4 sets; rest 60

B2. DB Rolling Tricep Ext; 10 reps x 4 sets; rest 60

+

AMRAP in 5 min:

1k Row

Burpees in remaining time

*Score is burpees

 

Competition

Wod will be posted at gym