Tuesday, April 27, 2010

Wednesday WOD

WOD

3 X 5 Back Squat

-Then-

20 Deadlift
10 Push Jerk
16 Deadlift
8   Push Jerk
12 Deadlift
6   Push Jerk
8   Deadlift
4   Push Jerk
4   Deadlift
2   Push Jerk

Pick a weight that's reasonable for a set of about 20 reps Push Jerk, and use that for both the deadlift and the push jerk. (135/95# may be good)

Optional Sprint Work: 8 X 100m Sprints w/10X Rest Periods (Sprint takes 15 sec, rest 150 sec, or 2:30)

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