W.O.D. Thursday 10-18-2012
First off congrats to Deija for acceptance to Mars Hill.
As for the rest of you:
WOD 1 – on the minute for 10 minutes;
30 seconds max reps of bodyweight bench press (1st minute)
1/2 gasser (2nd minute) SPRINT HARD
WOD 2 – 5 rounds for time;
3 Power Cleans 185/115 (unbroken)
6 burpee broad jumps
9 toes to bar
For power cleans the hands stay on the bar. Bring the bar back down by touching shoulders, elevate elbows, push bar down to thighs, then touch an. Go on floor. Adjust weight for capable 3 reps unbroken. Have to do over if performed incorrectly.