WOD Wed 4-11-12 Thruster-Shuttle run
April 10, 2012
WOD Fri 4-13-12
April 12, 2012

WOD Thu 4-12-12

Plate Runs

Long way to the top.

Going a little heavy today.  Remember that one last rep with poor form is not worth it in here.  If you need to drop the weight, reset and go again with a tight core that is always better than a slightly better time but with improper mechanics.

Warmup:
200M run and straight into-
3 x Burgner Warmup with PVC
1 x through WOD movements with PVC in WOD sequence and rep scheme
 
WOD:
155#/105# barbell
5 Rounds for time:
12 Deadlifts
9 Hang power cleans
6 Front squats
 
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Cool down with jogging, rope jumping, or rowing at a low intensity and don’t neglect to stretch.