1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

5.13.15 Wednesday WOD

May 12, 2015

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Devon Diehl

Movement: Clean and Jerk

PR: 5 pounds

Total: 260#

Way to go Devon!

Warm up

800m Run or Row

then,

Group Dynamic

Strength

1a) 4X10 Back Squats (timed sets) – work to a close to a true maximal set of 10 (go to failure or near failure), rest 90 sec

1b) 4 x 10 Ring Dips – If a set of 10 is easy then add weight, rest 90 sec

WOD

Set a clock for 20 minutes

Every 2 min perform:

20 Air Squats

15/10 Cal Row

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