Thursday 01122012


Movement Warm-up Set 

8 Minute AMRAP @ (easy-moderate pace) 

Perform in any order: 

150M Row 

10 x Lateral box jumps (5/5 both sides) 

10 x Medball front squats 

30 second Pull-up bar hang (Perform with a over/under grip wider then your typical pull-up grip, reverse your grip after 15 seconds)  

A.  Front Squats – 4 x 2 w/90 second rest 

B.  Partner WOD AFAP: 


Front Squats @ 135lb/95lb 

Box jumps @ 24inch/20inch 

Partners must switch back and forth between sets (front squats and box jumps) until all sets are completed.  


20 minutes to work up to a heavy (but not your max) Clean and Jerk 

3 x 5 Clean Pulls @ 110% w/90 sec rest 

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