September 24 2012

Warm-up/Mobility

WOD A)

% based off 3RM: OH Press-1X8 @ 85%, 1X5 @ 90%, 1X3 @ 95%, 1X3 @ 100%, 1X3 @ 105%, 1X3 @ 110% rest 1-2min

WOD B)

1) 12 Minute Amrap:

Double Unders- 40/30/20 (Advanced/Intermediate/Beginner. Choose your double under skill level and use that rep scheme; you should be able to move through your first couple of sets almost unbroken. 50 singles per round otherwise)

4 Ball Slams 40/30lb

*Add 4 Ball Slams every round (Rd. 2 – 8 Ball Slams, Rd. 3 – 12 Ball Slams etc.)

**Score = total rounds completed + extra Ball Slams completed