7.15.13 "Mainsite WOD for Today"

SWOD:

Hang Clean (hip) - 5x3@65% of your 1RM

Front Squat (hold 3 sec at bottom) - 4x5@75% of your 1RM

Turkish Getups - 3x3 each hand

sets x reps

-Coach Casey

WOD:

So, the WOD was planned, and after a refreshing Sunday beer with Layke and Kaleb, we stumbled upon the mainsite WOD. No sweat.

Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees

-the doll