130819 Monday

Day 1
WOD 130819

strength/endurance interval:
EMOM for 5:00 of:
2 behind the neck jerks
2 ohs

rest 1:00…

3 rounds of:
50 double unders (100 singles)
200m run

allow 3:00-5:00 recovery for WOD

WOD…
For time:
50 deadlifts
40 wall balls – 20/14 (M=10’target, W=9’target)
30 power cleans
20 hrb
10 pull-ups

L1 – 95/65
L2 – 115/85
L3 – 135/95, ctb pull-ups
SK – 155/105, 10 muscle-ups instead of pull-ups