Thursday 1st May 2014 – WOD

30th April 2014

west ladies Dynamic effort 1

WOD 1

Mobility

In 20 mins warm up and est: 

  • 11 x 2 Back Squats @ 70% of Mondays 1 RM

* Lifts are Defined as, “Lifting a non-maximal load with the highest attainable speed”

* 30 – 50 secs rest between sets

WOD 2

4 rounds for time of:

  • 6 Hang Squat cleans @ max weight unbroken
  • 4 Muscle ups / 8 C2B
  • 6 Deads @ hand clean weight (no floor touch)
  • 8 Toes 2 Bar
  • 10 Box Jumps

 * Cap of 16 mins…Use it

 

 

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