SWOD:
Level 1: Back Squat 3×5 (+5lbs)
Press 3×5 (+5lbs)
*On last sets of both exercises go for max reps while maintaining good form
Level 2: E.M.O.M for 5 minutes:
3-position Snatch @ 65-70%
3-position Clean & Jerk @ 65-70%
Body Weight Volume: 5 minutes to practice Double Unders
WOD:
For Time:
20 Pull Ups
40 Hand Release Push Ups
60 Double Unders/ 150 Singles
40 Walking Lunges
20 Ring Dips
Bonus: Midline- Ab Mat Sit ups 1×100
12.10.12
- CrossFit Worthy
