February 4, 2014
1) Hang Clean (1″ above knee)
3 x 3 reps @ 80 – 85% 1RM
Rest 2 min b/t sets
2) 5 rounds for time:
20 x Lunge with plate overhead
(45/35)
10 x pull ups
Rx+=3 muscle ups
10 min time cap
Endurance WOD:
(Half) – 3 x 1 mile repeats with 3 minute rest
(Whole) – 5 x 1 mile repeats with 3 minute rest
