WOD August 19 2013

Monday August 19th
Strength:
1A: Back Squat
1x5 @ 75% of 1RM
1x3 @ 85% of 1RM
1xAMRAP @ 95% of 1RM
1xAMRAP @ 85% of 1RM
1B:
Superset each set of squats with :30-1:00 in a plank

Skill:
Learn Hook Grip
Learn Hip Pop

Clean Complex:
High Hang Pull x 2
Hang Power Clean x 1
Front Squat x 1
Spit Jerk x 1

WOD
"Helen"

 

3 Rounds For Time

 

400m run
21 KB swings 53/35
12 Pull-ups 

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