Thursday, April 10, 2014

Today's WOD:
A. Three sets, not for time, of:
Chest-to-Bar Pull-Ups x 10-12 reps
Box Jumps x 10-12 reps

B. Back Squat
*Set 1 – 40% x 5 reps
*Set 2 – 50% x 4 reps
*Set 3 – 60-65% x 3 reps
*Set 4 – 75% x 2 reps
Rest no more than 60 seconds – or the time it takes you to put weight on the barbell – between these first four sets!

*Set 5 – 85% x 2 reps
*Set 6 – 85% x 2 reps
*Set 7 – 90-95% x 1 rep
*Set 8 – 90-95% x 1 rep
Rest 2-3 minutes between sets for the last four sets.

C. Three rounds for time of:
Run 400 Meters
15 Hang Squat Cleans (135-95/95-65 lbs)

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