September 3, 2013
1) 3 rounds not for time:
30 sec ring L sit
30 unbroken double unders
8 chest to bar pull ups (work efficiency & speed)
2) Spend 12 minutes working up to a heavy jerk
3) Box Squats:
8 sets x 2 reps @ 55% 1RM
rest exactly 45 sec between each set
4) Complete for time:
20 – 18 – 16 – 14 reps of
Power Snatch (75/55 lb)
Wall Balls (20/14lb)
Jerk – 12 mins to 245
Wod – 8:35, great met-con