8/30/2014 WOD
Strength:
Front Squat
2 x 8; 1 x 8+
Met Con:
100 meter run
Power Clean x 5
Backwards stepping lunges x 5 with PC barbell on back (not walking but stationary)
100 meter run
PC x 10
Lunges x 10
100 meter run
PC x 15
Lunges x 15
100 meter run
PC x 10
Lunges x 10
100 meter run
PC x 5
Lunges x 5
100 meter run for time
EVERY TIME YOU PUT THE BAR DOWN TO REST DURING POWER CLEANS OR LUNGES IT’S A 5 BURPEE PENALTY. BAR CAN REST ON YOUR BACK OR LEANING AGAINST HIPS YOU JUST CAN’T SET IT ON THE GROUND DURING A SET.
25 MINUTE CUT OFF
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