Workout of the Day (Friday March 29, 2013)

Technical:

5 x 3 Back Squats (Minimum Last Set to be 85% of One Rep Max)

 

Metabolic:

21, 15, 9:

Back Squats 135/95

Push-Ups

     Then 12, 9, 6 of:

Thrusters 135/95

Burpees

 

Stabilization:

100 Disc Squats

 

RockTape for Performance tonight!  Arrive at 6:15 pm, it is free, just bring your own tape!

 

OPENS WOD 13.4:

7 Min AMRAP:

3 Clean & Jerk 135/95

3 Toe-to-Bar

6 Clean & Jerk 135/95

6 Toe-to-Bar

9 Clean & Jerk

135/95

9 Toe-to-Bar

…. Continue the trend until 7 minutes has elapsed!

If you are in class, be ready to warm -up then do the WOD, if you feel too rushed, show up for open gym at 11:00 to eliminate pressure on yourself.  If you are in a class, it’s not on “your schedule” there are other people in there too.

This entry was posted in WOD.

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