November 27, 2013

Warmup:

Hips/ hams/ shoulders

Row 1k

Sprint 500m try and beat your last time

Oly:

 Clean and jerk 75% x 2, 80% x 1 x 2       

Clean deadlift: 115% x 3 x 5       

Front squat: 88% x 2 x 4      

WOD:

Sprint 100m

 X 8

For time

Rest 90sec

Rest 10 min

1.5 mile TT

AODone