11.12.13 Mainsite WOD/ 2010 NW Regional Event WOD 1

SWOD:

Jerks - 5x3@80% of your 1RM

Behind Neck Push Press - 4x5@60% of your 1RM jerk

Plate Push - 3x50 ft

 -Coach Casey

3 RFT

10 OHS (135/95)

50 DU (Scale to 2 for 1 + 15 Burpee penalty for being laaaaaaaaame. GET YOUR DU.)

Advanced, Adapted from THE OUTLAW WAY:

BBG

Low Hang Snatch (2″ from floor): 4X2 @ 85%-90% – rest 2:00

Strength

1a) 5X4/8 Front Squat/Back Squat @ 80% of 1RM Front Squat – rest 90 sec.

1b) 5XME -1 Strict Pullups (stop before failure, or when reps begin to slow significantly) – rest 90 sec.

Conditioning

4 rounds for reps of:

1:00 ME Wall Balls 20/14#
0:30 Rest
1:00 ME KBS 32/24kg
0:30 Rest
1:00 Burpee Over-the-Box Jumps 24/20″
0:30 Rest

-the doll