WOD: 10-4-13

Strength:  8 EMOTM sets of:

Back Squats:  3 reps at 70% of 3RM

Hang Power Clean:  3 reps at 70% of 3RM

or

Power Clean:  3 reps at 70% of 3RM

Push Press:  3 reps at 70% of 3RM

or

Split Jerk: 3 reps at 70% of 3RM

1: 5 min AMRAP of:

2 Burpees
2 Kettlebell Swings (24/16)
4 Burpees
4 Kettlebell Swings (24/16)

Continue this pattern until time expires

2: 5 min AMRAP of:

5 Burpees
5 Kettlebell Swings (24/16)
10 Burpees
10 Kettlebell Swings (24/16)

Continue this pattern until time expires

==

Yay for Friday…

Sign up for the paleo challenge since it’s never really too late.  Yours truly has joined the challenge and like all of you I am excited not to drink alcohol, enjoy delicious foods, or have any fun at all.  Thanks for the peer pressure!  Anyway, just between you, me, and the 400 other people that are reading this, I am not sure how to finish this blog.  So i’ll just link you all to this awesome article for you.

Click here for said awesome article,

CG

==

Share this post

Share on facebook
Share on google
Share on twitter
Share on linkedin
Share on pinterest
Share on print
Share on email

Search

Recent Blog

Scroll to Top