12-8-14

Monday

Warm Up

PVC

10 DeadLift

10 Hang Cleans

10 front Squat

10 push press

10 Back Squat

10 btn push press

 

Skill

Deadlift

 

Strength

Deadlift

5@70%

5@75%

3@80%

3@85%

1@90%

1@95+%

1@95+%

 

WOD

4 RFT

5 OHS (115/75)

10 TTB

15 DB Hang Squat Clean (50/35)

20 Double Unders

 

Level 1: (95/65)(40/30)

Level 2:(85/55)-knees to elbows-(35/20)-Singles

Level 3:(65/45)-knees to chest-(25/15)-Singles

Level 4: scale as needed