140910 – Bill

Cos B

Outlaw

BBG/Cycling

1) 7min to est 5 RM Clean.

2) E2MOM.  3+1×5 T&G Clean @ 80% of #1.  Complete 3 sets of 5x, then a ME of T&G Cleans.

3) 7min to est 1RM jerk from blocks.

 

Conditioning

4RFT of…

400m run

15x ring dip

10x T2B

CFV Wednesday WOD

3, 3, 3, 3, 3

Pausing Front Squat.  AHAP.  Full 3 sec pause in ROCK BOTTOM, bounce, and stand

then…

3RFT of…

10x OH Squat @135/95#

50x DUer (4:1)

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