WOD

10/7/14

Strength:

Pause BSQ, 5X3

Use 80% of your BSQ as your theoretical pause BSQ 1 RM

First set should be 60% of the theoretical 1 rm.

Build from there and go HAP (at least 85%)

Rest 3 min between sets

 

WOD:

(12 min cap)

21-15-9

PCLs (135/85/75)

HSPU (kneeling KB presses HAP)

Max Wallballs in remaining time

Two scores: Time on 21-15-9 and # of Wallballs