WOD
5 Rounds
7 Hang squat cleans (135lbs/95lbs)
25 double unders (100 singles)
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Extra Credit
Strength
Back Squats
4 sets x 9 reps @ 77%
Endurance
400m run
1:30 rest
4x
Row
500m row
2 minutes rest
3x
Swim
1400m swim
2x
*rest as needed
Back Squat:
ReplyDelete4x9 70Kg (154#)
WOD:
45Kg (99#)
13:51
Terry - 11:14 (85#, singles). Good WOD. Worked lightt and on hook grip and form. Felt ok, need to move up weight and get doubles!!!!
ReplyDelete13:27 (133#,singles)
ReplyDelete