WOD - FRIDAY, JUNE 29TH 2012

AM STRENGTH


A. 10X1 - SPLIT JERK
205-215-225-245-265-275(F)-275(F)-285(F)-285(F)-285(F)

B. 10X2 BANDED DEADLIFT
245# - W A BLUE BAND

B1. 5X5 SHOULDER PRESS
ALL SETS AT 145#

C. KING KONG(AKA IM A WIMP AND CANT DO THE WEIGHT)
3 ROUNDS
1 DL (405)
2 MUSCLE-UPS
3 SQUAT CLEANS - 250
4 HSPU

- THE DL TOOK ME A WHILE TO SETUP! I HAD TO TAKE ABOUT A :45 SEC BREAK BETWEEN EVERY REP OF THE SQUAT CLEANS!

PM STRENGTH
D. EMOM FOR 20 MIN
EVEN = 3 POWER SNATCHES (155) + 3 BURPEES
ODD = 3 THRUSTERS (155) + 20 DOUBLES
- COMPLETE - SNATCHES GOT TOUGH.