WOD 8.18.14 Monday

We are starting a new four-week cycle, so add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.

A. Hang Power Clean (above knee)

  • Find your 5rm (drop each rep and reset quickly)

B.  Deadlift:

  • 5 @65%,
  • 5 @75%
  • 5+ @85%
  • rest as needed

C. AMRAP 12

  • Run 400M
  • 20 Strict Pull-Ups
  • 20 KBS 32/24kg

D. 3 sets

  • 10 Bent Row – heaviest possible
  • 10 Superman rocks (AKA arch rocks)
  • rest 60 sec.
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