0470:

By | Sep 29, 2013

WU: 5 min

Strength: B. Press 4×4@75% Tempo- (3/1/0) Lower bar 3sec to chest, 1 sec hold on chest, rapid extension off chest to lockout.¬†http://www.muscleandstrength.com/articles/resistance-training-exercise-variables.html

WOD:

3 RFT

  • 8 db squat clean thruster 30/20 db’s must return to HH at conclusion of each rep.
  • 200 m run

5 min for bb set up practice:

5RFT

  • 6 bb squat clean thruster 95/65
  • 200 m run

Post both scores!

Category: WOD