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

October 7th 2013

October 06, 2013

Warm Up

Complete 150 Double Unders using Tabata intervals (20/10) 15 rnd or 7.30 minute CAP.

then,

15 reps of Dual KB Clean+Front Squat (12 kg/ 8 kg)

Strength

Back Squat up to a 1RM, 10 min. time cap, roughly 5-6 attempts to determine this max

then,

Front Squat up to a 1RM, 10 min. time cap, roughly 5-6 attempts to determine theis max

WOD

5-6-7-8-9-10-9-8-7-6-5

-Wall Balls

-Sit Ups

Advanced Athletes

-Snatch Triple from blocks above the knee, 4-5 working sets

-Snatch High Pulls from blocks above the knee, 5RM, 4-5 working sets

-Clean Pull from floor+ Clean Pull from belwo the knee+Clean (1+1+2), 4-5 working sets

Front Squat 3×3, same weight for work sets

then,

5 rounds of:

-Push Press 5 reps @155#

-10 Burpee Box Jumps 24″

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