Tuesday November 5, 2013

6am & 9:30 am classes only this morning – There is no 7AM class today.   All afternoon & evening classes are as scheduled.

1) 5×1 3-position clean (floor, hang, hip) @ 80%     2)  4X3 Push Press + 1 Push Jerk + 1 Split Jerk – heaviest possible, rest 60 sec.   3) 4X4 Tempo Pendlay Rows (2 count pause at the top) – heaviest possible, rest 60 sec   wod   run 400m rest 1:30   row 500m rest 1:30  run 400m rest 1:00 row 500m rest 2:00 run 400m