Day 1
WOD 140414
warm-up – Coach’s Choice
5:00 – establish a 5 rep* barbell weight for the following complex:
(1) deadlift
(1) power clean
(5) overhead press* (in any fashion)
next, perform the following rep scheme for the above complex on the minutes listed…
0:00 – 1, 1, 5 – add 5-10lb-
2:30 – 1, 1, 4 – add 5-10lb-
5:00 – 1, 1, 3 – add 5-10lb-
7:30 – 1, 1, 2 – add 5-10lb-
10:00 – 1, 1, 1
-rest accordingly-
5 rounds for time of:
1 lap on trucker road
10 med ball cleans – 20/14
5 strict ring rows(L1), -or- 4 strict pull-ups(L2), -or- 3 strict muscle-ups(L3)
