January 13, 2014

By January 12, 2014 wod

Workout of the Day
Find your 1RM
Clean & Jerk
(Challenge Strength)

then
For Time:
1000m Row
then …
10-8-6-4-2
Front Squats (BW)
T2B

Strength
Push Press
7×5 w/ heavy weight (Reps 4 & 5 should be difficult, warm-up not included in set scheme)
then
Bench Press
4×8 – w/ moderate weight
Incline bench w/ 1sec pause on chest.
(Stack plates under one side of bench for homemade incline)
then
Pull-ups
4×12 Wide-grip pull ups: Unassisted if possible. If not, use small band or assistance machine

Post your scores to the Whiteboard.

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