24 August 2012

Warm-up
Row 500m, partner holds plank; then switch!

Strength – Frontsquat 3×5

Strength/Skill – Powerclean 3×5

WOD –

4 rounds for time of….
6 Box Jump Overs  30″/24″
12 Reverse Lunges 115#/70#
24 True Push-ups (between boxes, plates, paralletes etc.)
48 Speed Jump Rope Singles

Strength (Optional)
Backsquat 60% of 1RM 30 times for time in as few sets as possible
Use following weights 255/225/185/155/135/95/65/ or 45

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