Day 15 Se 13/14
May 13th, 2013
Arse To The Grass!!
WOD
1. 10 x 1 Clean & Jerk off High Boxes (at hip)
2. Back Squat (please read the directions carefully):
Set 1: 1 Back Squat every 30 seconds for for 2:00 @ 90% (5 total reps) – DO NOT re-rack the barbell until all 5 reps are completed.
*Rest 3:00 exactly.
Set 2: 1 Back Squat every 30 seconds for for 1:30 @ 90% (4 total reps) – DO NOT re-rack the barbell until all 4 reps are completed.
*Rest 2:00 exactly.
Set 3: 1 Back Squat every 30 seconds for for 1:00 @ 90% (3 total reps) – DO NOT re-rack the barbell until all 3 reps are completed.
3. 5X3 Front Squats – heavier than last week (no pause), rest 60 seconds.
4. 10 minute AMRAP of:
50′ Burpee Broad Jumps (http://www.youtube.com/watch?v=SKQZzR0x-Nk)
15 Pullups
Travel WOD: 10 minute AMRAP of:
50′ Burpee Broad Jumps
15 Pullups
Giddy UP!
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