Friday 8.30.13 WOD
Warm-up 5 Reps each of: Pass Thrus, Down Ups (PVC), MB Cleans
2 min Drill on Bands (Shoulders/Hips) and Hip Complex
Clean & Jerk
Warm-up Sets will be preformed Prior to 5×3: Bar set of 8 & Set of 5 at 50% of 1 RM
3-3-3-3-3 at 70-75-80-85-90%
3 Rounds 1 Min between Rds
Wall Ball 1 Min Work/20 Rest
HRPU’s 1 Min Work/20 Rest
KB Situps 1 Min Work/20 Rest
Pull-ups 1 Min Work/20 Rest

Friday 8.30.13 WOD