Friday, April 10, 2009

Saturday, 11 April 2009

Strength:
Bench Press - Find your 3 Rep Max
(Use bands if you've got them)

Skill Work:
NOT FOR TIME!
21-15-9
- Medicine Ball Cleans
- Double Unders
Penalty: Every break during the Double Under sets earns you 5 Burpees at the end...Focus!

WOD:
"Queen Elizabeth"
3 Rounds for Time:
- 10 Power Cleans, Bodyweight
- 10 Ring Dips, 35 lbs

Post weight, penalties, and time to comments.

1 comment:

Brian said...

Did 2 Lifts today to attempt to make up for missing thursdays WOD.

Bench 3RM: 155
Deadlift 3RM: 285

WOD
95 lb Power Cleans
Bar Dips
8:04

Had to walk halfway accross the gym to get between stations...