Monday 11.14.11

Buy In: Complete 2 sets of the complex featured in the WOD.  On the first set, use a pvc.  On the second set, use an unloaded barbell.  Spend 5 additional minutes getting prepared (adding weight, stretching etc.) Then:


Complete 3 reps of each movement transitioning without rest between movements [85/135-scale as needed]

Snatch grip liftoff (bar does not go above knees)

Power snatch

Overhead Squat

Clean grip liftoff (same goes here)

Power Clean

Push jerk

perform one round every 3 minutes.  Complete 7 rounds. 



Mike AlleyComment