Friday 25.09.2015


L1) 1) Clean & Jerk 7x3

2) Rowing, 2x 500m, 3mins rest between rounds

L2) Comp WOD# 1. choose your starting weight from the following, then lower accordingly for the 5 AMRAP's

(185/135)

(155/105)

(135/95)

(115/80)

(95/65)

(75/55)

(65/45)

Comp) 1) AMRAP in 2:00, Clean & Jerk at 245/165

3:00 Rest

AMRAP in 1:45, Clean & Jerk at 225/155

3:00 Rest

AMRAP in 1:30, Clean & Jerk at 205/145

3:00 Rest

AMRAP in 1:15, Clean & Jerk at 185/135

3:00 Rest

AMRAP in :45, Clean & Jerk at 135/95

2) EMOM x 10, 1 Back Squat (across)

3) Rowing, 4x500m (at 2k pace), :30 rest between rounds


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