WOD Wed. Jan. 9

January 8th, 2013
by:

Basics Skillwork: Shoulder Press + Push-press + Jerk
Strength: Shoulder Press 1×12 @ 50%, 1×8 @ 60%, 3-3-3+
Endurance: 300 Singles, 10 pull-ups, 10 sit-ups, 3x

DUAL WOD
All Levels
#1
5 Rounds (Basics 3 Rounds) For Time:

  • 5 Shoulder press 115/75# (65/45#)
  • 5 Push-press       125/85# (75/55#)
  • 5 Jerks              135/95# (85/65#)

REST 5:00

#2
For Time, 30-22-14-6 of:

  • Burpees
  • Pull-ups
  • Then: Row 800m

Thursday’s Specialty Class – SMR (Lower Body)