WOD – 9-22-15 Tuesday

September 21, 2015 jkwuest No comments exist

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Happy Birthday Coach Erik! Your WOD face is…ummm…UNIQUE.

 

 

Every 2 minutes, for 12 Minutes (6 sets):

Front squat with pause x 2 reps

(pause for 3 seconds in the bottom, then explode up)

Start around 70-80% of your 1RM and build over the course of 6 sets

 

6 min Ladder:

1 wallball (20/14)

1 power clean (155/105)

2,2 3,3 etc.

 

As high on the ladder as possible.

Rest 4 minutes, then:

3 rounds for time:

25 Wallballs (20/14)

5 power cleans (155/105)

 

8 min cap.

 

 

 

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