WOD 03.04.15 Wednesday

MOFO

Alternating 5 sets of each exercise to completion

  • 10 Deadlift, (60% of 2 Rep Max)
  • Rest 1 minute
  • 10 Thruster, 60% of (2 Rep Max)
  • Rest 1 minute

* Start at 60% of 2 Rep Max and build slowly without failing
** Reps should be perfect and fast

WOD

Cody
10 min AMRAP of a Power Clean Ladder

* 7 Pull-ups + 20 Double Unders at the top of each minute, then max effort Power Cleans

  • 10 Power Cleans, 135/95# (60%-65%)
  • 10 Power Cleans, 155/105# (70%-75%)
  • 10 Power Cleans, 185/115#
  • Max reps at 205/135#

** Games Track perform 3 min max reps muscle-ups immediately following the WOD

Extra Credit

Pull up/Dip Complex – Alpha
* Games Track perform 3/8 Bravo