November 13, 2013

Warm up:

50-30-20

Dubs

Sit-ups

Bands and roller/ balL

Oly:

Clean & jerk:  70% x 3 x 2, 75% x 2 x 2    

Clean deadlift: 108%  x 4 x 5       

Front squat: 85% x 4 x 5      

WOD:

A:

10 x 50 m prowler sprints 

Into

5 deficit hspu 

Rest between sets

Rest

B:

In 4 min

Run 400 m

Then max rep STRICT chin ups 

AODontcheatonthosechinups