October 14, 2013
1) 3 rounds not for time:
complete each set as fast as possible
8/5 chest to bar pull ups
8 power snatch (75/55lb)
8 bounding box jumps (highest possible while maintaining speed)
2) Back Squat
5 reps @ 85%
3 reps @ 90%
1 rep @ 95+%
3) Complete 3 rounds of the following complex
3 clean deadlifts+
3 front squats+
3 squat cleans+
3 jerks (split)
4) 3 rounds:
20 GHD sit ups
Squats – 5 @ 335, 3 @ 355, 1 @ 370
Deep South Run + Snatch Wod – 11 reps
Broke up CTB on last set into 5 and 3
Used 24″ on box jump-got out of sequence on 3rd set.
BS-325, 355, 375
3 rep combo-205, 215, 225