Mon – 10/13/2014

WOD

Back Squat – 5@60%, 4@70%, 3@80%, 2@90%
Rest 60 seconds between sets. 12 minutes max.

AMRAP in 12 min:
60 KB Swings (53/35)
40 TTB
60 Wall Ball (20/14)
40 HR Pushups
600M Run

Extra

Snatch with pause @ knee: in 8 min find 3RM,
rest 2 min,
then 3×1 snatch with pause @ knee @ 3RM every 45 sec

Clean x 1 + FS x 3 + Jerk x 1: Find max in complex in 10 min
then complete 1 C&J every 45 sec @ max complex weight x 3 sets

Post WOD, 3 sets:
A) 1 min ME Bar MU
rest 30 sec
B) 1 min ME Burpees
rest 2 min

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