November 15, 2017

November 15, 2017

dynamic :

“bring sally up”

empty barbell back squats or air squats 


Deadlift - 6 min wu + every 30 secs x 20 do 1 rep @ 80-85%

notes :
-stay @ same weight throughout


for time:
50 double unders
12 hang power cleans and jerks @ 115/75
50 double unders
9 hang power cleans and jerks @ 135/95
50 double unders
6 hang power cleans and jerks@ 155/105
50 double unders
3 hang power cleans  and jerks @ 185/125


notes :
alternative wod options :
rx+ = same dubs, weights: 135/95, 155/105, 185/125, 225/135
-level 2 = 25 dubs, 95/65, 115/75, 135/95, 155/105
-level 3 = 2:1 singles, 65/45, 85/65, 105/75, 125/85

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