wod

Wednesday 3 October, 2012

By 10/02/2012 No Comments

Our monthly newsletter hit your e-mail box earlier this week.  Be sure to check it out for the monthly happenings in the box.  This issue includes an Athlete Spotlight, info for the coming WLC Potluck BBQ and Chili Cook-Off, and wrist wrap pre-order!

WOD

15 minutes to establish a 3RM (touch and go) Power Clean.

-then-

1a) 3X10 Seated DB Shoulder press – heaviest possible, rest 30 sec.
1b) 3X10 Strict Weighted Chest to Bar Pullups – heaviest possible, rest 30 sec.
1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.
1d) 3X10 Good Mornings – heavy, rest 30 sec.

Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended.

Brian Lee

About Brian Lee

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