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W.O.D. Monday 3-11-2013

"Strengthen Your Brothers"

W.O.D. Monday 3-11-2013

10 Minute Warmup

20 Minute Strength– 3×5 Squat, 3×5 Strict Press Heavy

WOD

5 rounds of 185lb jerk 5,4,3,2,1

box jump @ 75% 1RM 1,2,3,4,5 (rest 30-45 seconds between each round)

Set your form on each lift.  Go Hard, no sandbagging the jumps.

6×20 yard shuttles (rest 45 seconds between each round)

10 Minutes of Stretching

Comments: 2

  1. tbradley says:

    85lb strict press
    135lb Jerk
    30″ box with two red plates for box jump.

  2. Santa Marias' + 1 phillips says:

    Teresa: 95 lb. for rds 5,4 and 115lb. for rds 3,2,1 with a 22″ box jump
    PR 120LB. clean and jerk.

Comments are closed.