March 11

Posted: March 10, 2015 in WODs

IMG_0542

(1) 10 Rounds

5 Burpees + 1 Full Court Sprint

Walk back to the start for rest

(2) Hang Squat Clean 3x-3x-3x-2x-3x-2x  @

60%-70%-80%-85%-80%-85% 1RM

Weighted Pull-ups 6×5 – increase until prescribed reps are hard but doable – use a backpack or weight vest or dumbbell between feet (whatever works)

Instep Complex

(3) 10-8-6-4-2 for time

Hang Squat Clean @ 50% 1RM

Pull-ups

15 Sit ups

When you are done, cool yourself off in the refreshing waters of Lake Minnetonka

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Comments
  1. GP says:

    Yay!!! No step ups!!

    (1) good warm up
    (2) – 95, 125, 135, 145, 155, 160, failed at 165
    (3) – 8:22 with 85 lbs

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