Friday 7.15.11

Buy In: remove sleeves, pack lunch.

Complete 9 Reps Squat Clean and Jerk (how heavy?- Heavy)

Rest 3 Minutes (mandatory)

add weight to the bar

Complete 6 reps  Squat Clean and jerk (Heavier)

Rest 3 Minutes

Add weight to the bar

Complete 3 Reps Squat Clean and Jerk (Heaviest)

Rest 3 Minutes

immediately following rest period

Run 800 meters

rest 3 minutes

Run 800 meters (negative split- 25 burpee penalty for not achieving this.  Penalty also imposed if sandbagging takes place)

post loads and total WOD time to comments.

Mike AlleyComment