WOD 130903a
Back Squat 5x3
MetCon
For time:
30 Double unders (unbroken) / 120 Single Unders
21 Kettlebell Swings 53/35
15 Toes to Bar
21 Kettlebell Swings
15 Toes to Bar
21 Kettlebell Swings
15 Toes to Bar
21 Kettlebell Swings
30 Double unders (unbroken) / Single Unders
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WOD 130903b
Strength
A) HBBS 70%x6, 80%x6, 90%x3, 95%x2
B) Front Squat 65%x5, 75%x4, 80%x4, 80%x4
C) Jerk Balance 4x5 at 40-50% CJ Max
MetCon
For Time
50 DUs
50 Ring Dips
50 Burpee 1' target
50 DUs
Arvin
Squat - 195#, 220#, 250#, 260#
Front squat - 155#, 175#, 190#, 190#
Jerk Balance - 105#
Metcon
18:26
A) HBBS 70%x6, 80%x6, 90%x3, 95%x2
B) Front Squat 65%x5, 75%x4, 80%x4, 80%x4
C) Jerk Balance 4x5 at 40-50% CJ Max
MetCon
For Time
50 DUs
50 Ring Dips
50 Burpee 1' target
50 DUs
Arvin
Squat - 195#, 220#, 250#, 260#
Front squat - 155#, 175#, 190#, 190#
Jerk Balance - 105#
Metcon
18:26
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