Wednesday WOD 9-9-15
September 8th, 2015
WOD – Wednesday, 2/9/2015
WOD
[A] 4 rounds for time of:
Run 400m
12 Thrusters 42kg (30kg)
12 Kipping Pull-ups (no butterfly)
Skill: 2 min max effort rope climbs
Strength: Back Squat 3 x 5 @ 90% 1rm
Warmup: Dynamic, Barbell Complex.
[COMPETITION TRAINING]
[B] Back Squat 3-3-3-3-3
Use the heaviest weight you can for each set. Rest as needed between sets.
CFNE Competitors Training
Clean 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.
Weight is climbing. Power cleans must be unbroken. The rule today is you can’t move your feet.
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