Thursday 1st May 2014 – WOD

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