Thursday November 29th 2012

God Bless America and Justins overhead squat

Wednesday November 29th 2012
5:00, 6:00, 7:00 & 9:00 am
4:30, 5:30 , 6:30 pm
6:00 – 7:30 pm – Barbell Club

WOD

A. Push press
1 – 1 – 1 – 1 – 1

B. 7 Min AMRAP of
15 Kettle-bell swing (70/53)
10 Box jumps (24″/20″)

Barbell Club
Power Clean – 5 sets of 3 reps @ 70%
Clean High-Pull – 5 sets of 3 reps @ 70%
Snatch grip Push Press + Overhead Squat – 5 sets of 5 press + 1 OHS @ 70%

As Fast As Possible:
500 m row
5 pull-ups
400 m row
10 pull-ups
300 m row
15 pull-ups
200 m row
20 pull-ups
– Perform as many strict pull-ups as possible, then switch to kipping to complete the remaining reps