9/30/13 Monday

Performance

A1. Front Squat @ 20X1, 1-1-1-1-1, 90 sec

*Build to a tough 1 rep

A2. Wtd Pull-up Cluster, 2.1.1.1 x 5 sets, 90 sec

B1. Clean Pulls (heavy), 5 reps x 4 sets, 90 sec – drop each rep after extension

B2. CGBP @ 20X0, AMRAP @ (10lbs heavier then last time) x 4 sets, 90 sec

C. DB Walking Lunges, 10/leg x 3 sets, 1 min

 

Competition

Wod will be posted at gym