4.17.13 "Mainsite WOD 121220"


Cleans - 1x8@50%, 2x8@60%

MU/MU Progression - 4x8

Front Squats - 1x8@55%, 2x8@65%

sets x reps

If you don't know your 1 Rep Max, the load should not be super heavy. The weight should be moderately heavy, but still able to keep form perfect. The last few reps of the heavier sets of 8 should be difficult, but not to failure.

-Coach Casey

20min AMRAP
5 c2b pull ups
10 wall balls 
15 kb

-the doll