12.04.2013

 In WOD

Warm Up

Dynamic Drills

2 Rounds

  • 5 Inchworms
  • 10 Good Mornings
  • 15 KBS

Strength/Skill

A: 10 Minutes to build to a heavy double in the Power Clean

B: Deadlift x 3RM (With Perfect Form and Posture) @ 20X0

* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

MetCon

For Time:

50 Burpee Box Jumps (24/20)

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