12.4.12

A few days late…it happens!

SWOD:
Level 1:   Power Clean 5×2 (+5lbs)
Dead lift 3×5 (+10lbs)
Last round of DL, go for max reps if form allows
Level 2:    Back Squat 1×5@70%, 1×3@80%, 5×2@90%
Bench- spend 15 minutes finding a 1-3RM.
Body Weight Volume: Tabata pull-ups
WOD:  For Time:
21-15-9
Overhead Squat @ 50% f Snatch
Push Ups
Row 300m between rounds for 2 total rows
 
*Bonus- Midline- Hyper Extension 3×10 {weighted}

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