Wednesday, January 15, 2014

Publication1

 

This Saturday Morning we will be participating in a fundraising WOD for Kevin Ogar. (kevin ogar)

Today’s Workout:

Lift:
Wendler: Deadlift 5-5-5 at 65%,75%,85% of 1RM
Conjugate: 12 minutes to establish: 1 RM Cluster

WOD:
For time:
15-12-9-6-3
Chest to bar pull-ups
Clean and Jerks
Ring Dips

L1: choose weight and Hang power clean and push jerk
L2:75/95
L3:95/135
L4:115/155

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