Strength: Push Press 3x max @135/95
WOD: 10 Min AMRAP
5 Plyo Pushups on 45# plates
5 Ball Slams
REC: Sandbag Indian Sprint to stop sign and back
Friday, May 17, 2013
Strength: 3 x Max Reps Thrusters (135 / 95) Go to failure on these, for every round.
WOD: Justin's Mutation
5 Rounds
5 Plyo Push Ups
10 Front Squats (155 / 115)
15 Power Cleans (155 / 115)
20 Double Unders
We first did this WOD seven months ago, on October 19th of last year. Check your WOD books for your times and weights; watch the demo video to get motivated; and come ready to set a PR on this 307 Original Benchmark WOD!
WOD Demo: 101912 - Justin's Mutation from LifeTime on Vimeo.
REC: Coach-led Hip Mobility work.