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07/09/2014 WOD

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Wednesday 07/09/2014

Warm Up:

3RNFT
Row 250m
15 Banded Good Mornings
10 KB Swing
5 Goblet Squats

Strength: (20 minutes)

Deadlift 3@9 (Load drop 5%)

WOD:

10.9.8.7.6.5.4.3.2.1 reps of: Jerk, 155/105  (no racks)
2.4.6.8.10.12.14.16.18.20 reps of: Pull ups

Level 1 – 75/55 Ring Row or Oly Bar Pull Up

Level 2 – 135/85 Pull up or Sub

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