W.O.D. Thursday 9-6-2012

Thursday (there will be 6am class) WODs –

300 rep bench press test:

With an unloaded bar see how many sets it takes to get to 300 reps. Shoot to only rack the bar twice (3 sets) or less.

Next: 3 power cleans on the minute for 12 min. Push for 75% of your max.

Last: 100 ball slams for time. Take the ball from the ground to the overhead position with open shoulders and bring the ball back down to the ground forcefully pulling from the stomach and following through with a quarter squat.

“And Jesus came up and spoke to them, saying, “All authority has been given to Me in heaven and on earth. Go therefore and make disciples of all the nations, baptizing them in the name of the Father and the Son and the Holy Spirit, teaching them to observe all that I commanded you; and lo, I am with you always, even to the end of the age.”” Matthew 28:18-20 NASB

3 thoughts on “W.O.D. Thursday 9-6-2012

  1. WOD 1: I stopped at 110 reps and 90 reps
    WOD 3: 4:20

  2. I can’t feel my arms, let alone wash my hair.

  3. 300 without setting it down. i cant wash my hair either.

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