WOD Wednesday, July 08, 2015

WARM-UP

5 OHS

5 KBS

5 Push-Ups

400m Run

STRENGTH

5x5 OHS (light)

WOD

"Bell Hell"

3 rounds

3min 

25 KBS (70/55)

Max Burpees

1min Rest

*Score = Max Burpees

BARBELL CLUB WORK

1. fs: 3, 2, 1, 1, 1, 1, 1

2. CJ: (65%x3, 70%x2, 75%x1, 70%x3, 75%x2, 80%x1, 75%x3, 80%x2, 85%x1)

3. snatch: 75%x1x3

4. fs:  1, 1, 1

5. good mornings to 45 degree angle: 3 x 10 use a medium weight

6. sit ups x 100