Posted on

October 3, 2013

Strength

E2MOM for 12 Minutes 

3 Split Jerk ~ 60-70% of your 1RM

Work from the floor and choose a weight you can safely control for three reps without the bar hitting the ground.   New lifters follow the usual protocol.  Stay moderate with your weight and strive for perfect form!

WOD

AMRAP in 10 Minutes

9 Chest to Bar Pull-Ups
12 Thrusters 105/75lbs
200M Run

Off Ramp WOD

AMRAP in 10 Minutes

9 Pull-Ups
12 Thrusters
200M Run