WOD August 19 2013

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

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



3 Rounds For Time


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

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3139 Dixie Highway
Building B 
Erlanger, KY 41018 


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