WOD: Thursday March 13, 2014

Weighted Pull-up 6-6-6-6-6-6

Front Squat 6-6-6-6-6-6

3 rounds for time of:

10 Dumbbell Squat Cleans/Split Clean, 50/35 lbs

15 Sumo Deadlift High-pulls, 95/65 lbs

21 Medicine Ball Slams, 40/30 lbs

Sled Push/pull, 30 yd

STRENGTH:

Speed 70% 1RM

Box Squat 10×2 w/445s rest.

Submaximal:

1×4@ 67.5 %

2×4 @72.5%

1×4@80%

Maximal: Bench Press

3×4@876.5%

 

 

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