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Friday 8-28-15 WOD

26
Aug

Friday 8-28-15 WOD

Performance

Fitness

Clean & Jerk

Every 3 Minutes for 15 Minutes
Every 90 Seconds  for 6 Minutes
Close Grip Bench Press 12,10,8,6,4
60%/3+1, 65%/3+1, 70%/3+1, 75%/2+1, 1 Arm KB Swing 8,8,8,8,8 each arm
Then every 2 minutes for 12 Minutes
BB or DB Row 8,8,8,8,8 each arm
80%/2+1, 85%/2+1, 90%/1+1, 80%/2, 70%/3, 65%/5
“Kelly”
Every 3 Minutes for 15 Minutes
5 Rounds for Time
Deadlifts 5,4,3,2,1 400M Run
Weighted Pull Up 5,4,3,2,1 30 Box Jumps 24/20
30 Wall Balls, 20/14# 10/9ft
“Kelly”
5 Rounds for Time
400M Run
30 Box Jumps 24/20
30 Wall Balls, 20/14# 10/9ft