Strength

3×10 Turkish Get ups with Sandbag

*Continuous motion throughout all 10, no pausing

Wod

Complete as many reps as possible in 7 minutes following the rep scheme below:

13/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

20130808-221805.jpg

20130808-221810.jpg

20130808-221815.jpg

Not very many spots left for the Whole9 seminar, get em while you can!

Advertisements