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130910

10
Sep

130910

Athlete WOD

5 rds of 3 min AMRAP
5 HR push-ups
7 SDHP’S 70/53
9 sit-ups

Rest 1 min between rds

Training WOD

1) 10 min to find max UB power snatch triple
2) same for power clean
3) same for push jerk
4a) 3*4 clean pull from hang @ 110% clean & jerk
4b) 5*4 rack push press. Heaviest possible
5) 10*100yd sprint(work:rest 1:3)

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