WOD 7.30.14 Wednesday

A. Hang Clean

With 3-sec Pause (just above the knee)

  • work to a 3rm (Doesn’t have to be touch and go, but must reset quickly)

THEN reduce weight from the weight used above and complete:

  • 1×3@95%
  • 1×3@90%

B. 4 rounds for REPS

  • 1:00 Double-Unders
  • 1:00  Airdyne for Calories
  • 1:00  Burpee Box Overs 24/20″
  • 1:00 Rest

C. 3 Sets

  • 15 Partner Glute/Ham Raises
  • 25 Tire Sit-ups

 

 

 

 

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