Nov 29, 2012

10122012 Monday

Strength WOD

Front Squat 5 x 3 @ 70% of your Back Squat 1RM
Couple with False grip L sits hangs on the rings for 10 seconds.

METCON WOD3 rounds of 7 reps of:
Squat Clean & Thruster (135/95#, BEAST Mode 155/115#)
Chest to Bar Pull-ups (BEAST Mode Muscle-up)

Clean and thruster video -






After WOD - Practice box jump height x 8 attempts.

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