WOD for Friday, 11/14/14

17
Nov

WOD for Friday, 11/14/14

Strength: Deadlift 5,3,2 5 reps should be done around 75% of their max, 3 reps around 85% of their max, and 2 reps around 95% of their max Rest 1 minute Choose a “Pull” Bodyweight Progression.   Pull-Up, Ring Row, or Muscle Up Transition Rest 1-2 minutes

Met-con: “Pesto” AMRAP 8: 135/95 for Barbells or 55/35 Dual Bells 3 Power Cleans, 3 Calorie Row 6 Power Cleans, 6 Calorie Row 9 Power Cleans, 9 Calorie Row 12 Power Cleans, 12 Calorie Row Continue pattern, adding 3 reps each round, until time is called.

Stretch:

Full Body Stretching Series #5

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