December 29, 2011
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Strength WOD: 3 sets of 5 shoulder press @ same weight across all 3 sets.
WOD:
1 minute on / 1 minute rest
3 minutes on / 3 minutes rest
6 minutes on / Done!
For max reps,
15 Squat cleans (135 / 95#)
15 Pullups
15 Double unders
Start each round from the beginning with the squat cleans.
THE SQUAT CLEAN, AKA THE CLEAN
From the ground, first pull. Take your time deadlifting the bar over your knees. Don’t get out on your toes. |