10/14

WOD 120925:

BB Gymnastics

1) 10X1 Hi-Hang Cleans (with hip) + 1 Push Jerk – heaviest possible, rest 60 sec.
240#

2a) 3X5 Pendlay Row – heavier than last week, rest 60 sec. DEMO VIDEO
195#

2b) 3X5 Split Press – heavier than last week, rest 60 sec. DEMO VIDEO
145#

Strength

High Bar Back Squat: 1X5 @ 75%, 1X3 @ 80%, 3X3 @ 85% – rest 2:00
230, 245, 260x3
Notes: Percentage should be based off of your most recent 1RM Squat.

Conditioning

4 rounds for total working time of:

10 UB Front Squats @ 70%
Row 400m

Rest 1:1

Notes: DO NOT pace these runs. Every round should be all out.

Time was about 14:40 total, with rest. 175# on FS