Wind

WOD


1A) Clean and Jerk
       7 x 1 - 90% (225#)
       Rest 80 Seconds between sets.

1B) Back Squat
       1 x 8 - 70%
       1 x 8 - 75%
       1 x 5 - 85%
       1 x 5 - 90%
       Rest 2 Minutes between sets.

2A ) 3 Sets.
        1-5 C2B Pull ups with 15# vest.
        Try to keep it strict, if needed to kip go ahead.
Rest 1 Minute between sets.

3A) 5 Rounds for time.
       5 Tire flips - 310# Tire
       10 Weighted GHD sit ups - 20# DB
My time: 6:54

3B) In 10 minutes climb the ladder.
       1 Thruster - 135#
       10 Double unders
       2 Thrusters
       20 Double unders
       etc.
Every minute stop and do 5 Burpeez
I got through the 6 and 60 and got 7 thrusters and 57 double unders into the 7th round.

Great training day. 3B SUCKED total lung check.

God bless, JM