Wed – 07/09/2014

WOD

A) Strict Pullups – 4×5 w/ 3 sec descent
Rest 60 sec
B) Weighted Plank – 4x60sec
Rest 60 sec

14 Min AMRAP:
10 Pullups
15 Wallballs (20/12)
20 Double Unders
50M Shuttle Run
The shuttle is 50 down, 50 back (100M total) in the back ally. 

Extra

Power Snatch – 4×3 T&G, build to heavy set
Rest 2 min

Power Clean – 4×3 T&G, build to heavy set
Rest 2 min

Front Squat – 2×2@100%
Rest as needed. Essentially finding your 2RM, but do not go over your previous 1RM.

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