wod

Friday 15 November, 2013

By 11/14/2013 No Comments

All Levels

Strength

4 sets of: 8/5 Front Squat/Back Squat @ 94% of the load for 11/12 – Rest :90

Explanation: Complete 8 Front Squats @ 94% of the load from 11/12, rack the bar, reset and complete 5 Back Squats @ the same weight. Do not rest while switching from Front to Back Squats.

Conditioning

L) 5 Rounds of:
ME Barbell Overhead Hold – Heaviest Possible
10 Hand Release Push-up
20 Sit-up
Rest 1:00

T1) 5 Rounds of:
ME Barbell Overhead Hold – Heaviest Possible
400m Run

T2) 5 Rounds of:
1:00 Barbell Overhead Hold – Heaviest Possible
Rest as needed

*For every round you do not complete the entire 1:00 Barbell Overhead Hold you will incur a 30 Hollow Rock penalty to be completed after the last round. If the Barbell Overhead Hold is not done unbroken, do not complete the remaining minute for the round.

Brian Lee

About Brian Lee

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