WOD - WEDNESDAY, SEPTEMBER 5TH 2012

AM STRENGTH

A. BACK SQUAT - 3X10 @ 250#, 260#, 270# (75%, 80%, 85% OF 335#)

B. HIGH HANG CLEAN W/ SHOULDERS BEHIND THE BAR NO HINGING
5X5@190#

C. PUSH PRESS - 3X10 @150#, 160#, 170# (75%, 80%, 85% OF 200#)

D. WOD
100 AIR SQUATS
50 CLAPPING PUSHUPS
40 PULLUPS
30 PISTOLS
20 HSPU
10 MUSCLE-UPS

MY TIME = 9:08

PM WOD

500M ROW
THEN:
5 ROUNDS
10 BURPEES
10 BOX JUMPS - 24"
10 T2B
THEN:
500M ROW

MY TIME = 10:04
* MADE A PERSONAL GOAL TO DO A PRETTY FAST 500M AND KEEP AROUND THAT PACE FOR THE 2ND 500, WAS AT ABOUT 1:48 AVERAGE.