WOD

  • September 18th, 2014

    Friday: 9.19.14

    1. Clean and Jerk
    EMOMx9:
    3 rounds of:
    Min 1: 3 reps at 50# under PR
    Min 2: 2 reps at 40# under PR
    Min 3: 1 rep at 30# under PR

    2. Front Squats
    5×2 Front Squats, across

    3. for 10 min- 1 min ON 1 min OFF

    KBS (55/35)

    *you must get 30 in a min. If you don’t give yourself a penalty. At the end of the 10 min complete an 800 meter run for every penalty.

    Then…rest as needed

    4 min AMRAP

    double unders

    FIGHT GONE BAD tomorrow!! See you there!