Day 134 Se 13/14
October 17th, 2013
WOD 130809
http://outlawcrossfit.com/2013/08/08/130809/
Strength
HBBS: 1X8@65%, 70%, 75%, 80% – this is 4 sets total @ increasing percentages, rest 2 minutes.
Conditioning
AMRAP 12 mins:
Ascending ladder of:
3 Thrusters 115/75#
3 Box jumps 30/24″
3 C2B
6 Thrusters 115/75#
6 Box jumps 30/24″
6 C2B
9 Thrusters 115/75#
9 Box jumps 30/24″
9 C2B
….until 12 mins is over.
Travel WOD
AMRAP 12 mins:
Ascending ladder of:
3 Push Ups
3 Box jumps (Find a wall or veranda)
3 Dips (Pull Ups if you can find somewhere)
6 Push Ups
6 Box jumps (Find a wall or veranda)
6 Dips (Pull Ups if you can find somewhere)
9 Push Ups
9 Box jumps (Find a wall or veranda)
9 Dips (Pull Ups if you can find somewhere)
….until 12 mins is over.
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