Saturday, December 14, 2013

true love

131214:

0900 Solo WOD
A. Fiber-type Test
1. Find a Heavy 1 Rep Front Squat
2. 2-3 Reps HBBS with Front Squat Weight.
3. Max Reps HBBS with Front Squat Weight.
NOTE: No significant pause at the top.

B. 5 Rounds For Time:
15 Wall Balls
3 Clean and Jerks (225#/155#)

C. For quality:
3 x 15 GHD Sit Ups

1000 Team WOD
A. Fiber-type Test
1. Find a Heavy 1 Rep Front Squat
2. 2-3 Reps HBBS with Front Squat Weight.
3. Max Reps HBBS with Front Squat Weight.
NOTE: No significant pause at the top.

B. For Time, With 1 Partner:
200 KB Swings (55#/35#)
150 Wall Balls (20#/14#)
100 Box Jumps (24″/20″)
50 Front Squats (95#/65#)
NOTE: Only 1 person working at a time. After each exercise is completed,
Run 200m together.

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