WOD: 9-16-13

by: Gino Escalante in: WODs
15 Sep

 

 

Strength:  35 mins to find:

1RM Back Squat

and

1RM Hang Power Clean

or

1RM Power Clean

1:  6 min AMRAP of:

400M Run

and then

30 Box Jumps (24/20)
30 Wall Balls (14/10)
30 Kettlebell Swings (24/16)

2:  For time:

400M Run

and then

30 Over the Box Jumps (30/24)
30 Wall Balls (20/14)
30 Kettlebell Swings (32/24)

6 min cap

==

Sorry!…

Big day today.  We are going for a max effort on two big lifts.  A few things to consider:

  1. If you are not used to lifting heavy, think form over anything else.  Once that goes, you are done
  2. If you are ready to lift ALL of the weights at the gym, think form over anything else.  Once that goes, you are done
  3. Please remember that this is week three in our strength program.  If you do not PR today, don’t panic

Hooray for a summer worth of GS,

CG

==

 

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