WOD – Monday, December 5, 2011

4
Dec

WOD – Monday, December 5, 2011

Warm-up: Run 400m, 10 burpees, 10 ring dips, 10 ring rows, 10 pull-ups, 10 power cleans w/ bar

Strength: Pull-ups 3,3,3

WOD 1:

3 Rounds for time:

10 135/95# Power Clean

10 Burpees

Rest 4 minutes.

WOD 2:

3 Rounds for time:

10 55#/35# Db squat clean

10 Box Jumps 30″/24″

Post weight and time to comments.