WOD - FRIDAY, SEPTEMBER 8TH 2012

AM STRENGTH

A. SNATCH GRIP DL
3X10 @225#

B. HIGH HANG SNATCH W SHOULDERS BEHIND THE BAR AND NO HINGING
5X5@135#

C. SHRUGS 3X10 @325#
C1. SPLIT JERKS 10X1 @195# - HOLD SPLIT FOR 3 SEC WORK ON SPEED.

WOD#1
4 ROUNDS W PARTNER
THERE AND BACK 50FT YOLK WALK W /140#
MAX ROPE CLIMBS

OUR SCORE = 18 ROPE CLIMBS

WOD#2
5 ROUNDS  EACH A ALL OUT SPRINT
1 SUICIDE
5 BOX JUMPS - 30'
5 BURPEES

RD1 = :34
RD2 = :33
RD3 = :34
RD4 = :35
RD5 = :34