WOD - TUESDAY, AUGUST 21ST 2012

AM STRENGTH

A. FIND 10RM DEADLIFT = 350# (NEW PR)
THEN: 3X10 @90% - 315#

B. FIND 5RM HIGH HANG SNATCH FROM HIP W/ SHOULDERS BEHIND THE BAR
135#
THEN: 5X5 @90%
135#
* STARTED TO SQUAT TOWARDS THE END.

C. 3X10 ROMANIAN DEADLIFT - JUST STAYED AT 185# BECAUSE THIS WAS A NEW MOVEMENT

D. 3X10 - SHRUGS @ 275#
D1. 3X10 - WEIGHTED PULLUPS
SET 1 - 35#
SET 2 - 45#
SET 3 - 45# - GOT 8 REPS

PM WODS

A. 6 ROUNDS EACH FOR TIME
100M SPRINT ROW
7 GHD SITUPS
6 BURPEES
5 KB SWINGS - 79#

RD1 = 1:06
RD2 = 1:05
RD3 = 1:05
RD4 = 1:03
RD5 = 1:06
RD6 = 1:06

* REST AS LONG AS IT TOOK TO COMPLETE EACH ROUND.

B. AMRAP 5 MIN
25 DOUBLES
50FT HS WALK
4 ROUNDS + 20 DOUBLES