October 28, 2013
1) 3 rounds not for time:
5 – 6 push press**
45 – 60 sec hollow hold
10’+ hand stand walk
**As the bar comes down, don’t stop it. Ride it down into the dip for the next rep.
2) 3 rounds of the complex:
3 hang power cleans + 3 push jerk
3) 3 rounds:
10 x man makers**
Run 200m (run very, very hard)
10 box jump overs (24/20″)
4) GHD Sit Ups
3 x 20 reps
Hang Clean/Push Jerk Combo: 225, 230, 240
WOD: 15:31-used 50 pd dumbbells, man makers got hard!
Definately feeling Friday and Saturday of last week!
Wod – 18:31 (included the two 3:00 rest periods) 60# DB’s.