Friday, 10/15/10

Warm-Up:

Row 500m
Box Jumps: 5 x 1, build up to 90% max, short rests

12 hours later...

Dynamic Warm-Up

Technique:
Clean + Jerk: 5 x 2 at 75%, 60s rest

WODs:

Strength:

DE Wide Stance Box Squats (below parallel):
-55% + superlight  black bands, 8 x 3, 45s rest
Speed Deadlift: 8x1 at 65%, standing on 2" block, 45s rest
Romanian Deadlift: 3 x 10, 60s rest

MetCon:

3 RFT of:
8 Stone Shoulders
18 Box Jumps 24"
28 Double-Unders
38 Squats

Endurance:
Run or Row: 40s on, 20s off, 5 rounds