February 18, 2014
1) Hang Clean (1″ above knee)
3 x 3 reps @ 75 – 80% 1RM
Rest 2 min b/t sets
2) 3 sets:
a. 5 strict pull ups (add weight if
necessary)
b. 10 – 20 perfect push ups
rest 2 min
3) In 12 minutes,
Row 1,000m
50 lunges
30 burpees
20 toes to bar
Max Kettlebell swings
(24/16kg)
Rx+=32/24kg
Endurance WOD:
Couch to 5k
3 – 4 x 800m with 2:30 minute rest
Zydeco
(half) 6 x 800m with 2 minute rest
(whole) 8 x 800m with 2 minute rest
