WOD - TUESDAY, OCTOBER 9TH 2012

A.

Three sets, not for time, of:

Muscle-Ups x 3-6 reps

Double-Unders x 40-50 reps

Toes to Bar x 10 reps

- ALL DONE UNBROKEN

B.

Five sets of:

In 30 seconds or less, perform

Clean & Jerk x 3 reps

(all five working sets should be within 5-10% of the load selected – work as heavy as possible within the time frame)

Rest 3-4 minutes between sets

225#-230#-235#-240#-245#

C.

Back Squat

* Set 1 – 5 reps @ 75% - 305#

* Set 2 – 3 reps @ 85% - 345#

* Set 3 – 1 rep @ 90% - 370#

* Sets 4-7 – 4 reps @ 85-90% - 345#

Rest 2-3 minutes between sets.

D

For time:

100 RING Dips

MY SCORE = 3:52

E. 

FOR TIME:

800M RUN - 50 WALLBALLS - 400M RUN - 25 WALLBALLS

MY TIME = 8:54