WOD

12/23/14

Strength:

 

DL 5 X 5

warm up using 60, 70, and 80% of 5 rm

Set 1 is 92-94% of 5 rm

Set 2 is 95-97% of 5 rm

Set 3 is 100% of 5 rm

Set 4 is 101% of 5 rm

Set 5 is 102% of 5 rm

 

WOD:

 

12 min AMRAP

3 PSN

3 C2B pull ups

6 PSN

6 C2B pull ups

9 PSN

9 C2B pull ups

….. increase by 3s until time is up

 

5 min rest

 

Max thrusters in 2 min (95/65)

  • attempt ends when bar hits the ground