Day 37 Se 13/14
June 11th, 2013
WOD
1) 5X2 Vertical Clean off High Boxes (at hip) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO
Strength
*The Back Squats are based off of YOUR THREE REP MAX.
1) 5X5 Back Squats @ 75% – rest 2 minutes.
2) 3X5 Front Squats @ 77.5% (3 second pause on the 1st & 5th rep) – rest 90 seconds.
Conditioning
1 minute AMRAP of Jerks @ 60/40kg
-then (no break)-
100 Burpees for time.
*Perform 1 Rope Climb @ 15′ EMOM beginning AFTER the first minute.
Notes: There is a 10 minute cap on this effort.
-then (no break)-
1 minute AMRAP of Jerks @ 60/40kg
Score is total number of Jerks and total time for Burpees.
Travel WOD:
100 Burpees for time.
Giddy UP!
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