WOD: Wednesday the 14th of January

Tuesday, January 13th, 2015 / CFMSD Workout of the Day

GPP

Strength
Deadlift
3rm
*Slightly heavier then last week if possible.
 
Conditioning
12min AMRAP of:
5 wall climbs
15 burpees
20 box jumps


COMP

Conditioning
A) 3 sets of:
5 hang power snatch t&g (heavy and build each set)
ME UB t2b
-rest 3:00
*No rest from hps to t2b. Go heavy on the hps and build each set
B) 3 sets of:
5 deadlifts T&G (heavy and build each set)
20 cal air bike AFAP
-rest 3:00
*No rest from dl to ab. Go hard on the bike
 

Then go for a moderate jog 10-15min.


 

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