Wed. 10/22/14
split Jerk 5×2 – Perfect Mechanics – 21-15-9-15-21 WBS 20/14 SDHP 90/63 Box Jump 20″ 5 Pull Ups after each round – Wod Notes: No Bands Or Boxes Or Ring Rows for pull-ups If you can not go unassisted sub 5 Burpees.
Tues. 10/21/14
Rev. Grip BB Row 4×5 – Hang Power Snatch 5×3 – 4 Rounds 8 Power Snatch 8 BR Thrusters 8 Cal. Row 8 T2B Wod Notes: 5 Burpee Penalty on the spot for lack of control of wts. Or for dumping the bar off the back. Rx wt. (115/88)
Mon. 10/20/14
SP 4×5 – OHS 4×5 – 21-15-9 Rx (135/103) HPC & STO Front Squats Burpees over bar and back – 1000m Row
Fri. 10/17/14
Back Rack Split Jerk 5×2 (light wt. Work mechanics) – 4 Rounds 21 KBS (24/20) 15 DU 9 WBS (20/14) 7 Cal. Row 5 per leg Goblet Lunges (alt. Front step)
