Strength WOD:
Perform the following for quality (20 minute cap):
Hang Power Clean
Warm-up: 8, 6, 4 rep, gradual weight increase
3 reps @ 65% 1RM
3 reps @ 75% 1RM
3+ reps @ 85% 1RM
Speed WOD:
“No Doubt”
21 Kettlebell Push-ups
15 Box Jumps (30/24″)
9 Strict Pull-ups
3 rounds for time
Post max reps at 85% and time to comments
125 # x 3
11:38 Rx speed wod
10:30 RX
5 reps at 215
6:14 Rx
3reps @ 80#
Speed WOD 12:12
Darn push-ups! Arghh!
PLU with pink band