Wednesday, July 8, 2009

Thursday, 9 July 2009

Skill Work:
- Clean Pull - 105% x 2 x 3
- (Power Clean + 2 Front Squats + Split Jerk) - 75% (of clean) x 1 x 3

Strength:
Behind the Neck Push Press - 3 x 3

WOD:
AMRAP in 12 minutes:
- Row 250 meters
- 10 Pullups
- 10 Ring Dips

Post weights and time to comments.

2 comments:

Brian said...

165# Clean Pull
115# Clean Complex

Almost 4x AMRAP metcon

Garrote said...

WOD
-5 rds

skipped Skill Work and Strength because of shoulder and I had to scurry off to class.