Tuesday May 11, 2010

Skill: Push jerk 5×5

WOD:  4 rds

10 back squat 185/ 105 # ( about 60% of 1 rm)

rest 30 sec

row 250 m

rest 1 min.

Affiliate team members do this: ( opt, kind of)

a.  power clean 1-1-1, rest 5 min. b/t reps

b.  back squat 75-80% of 1rm x3, rest 30 sec, 15 knees to elbows, rest 30 sec.  do this 3 times

c.  run 400 m x2, rest 4 minutes b/t runs