September 6, 2013
HENDO AND KYRA (FATHER AND DAUGHTER)
–
Strength:
4 sets of Clean & Jerk, 1.1.1
*3 reps, consisting of 3 singles dropping bar for 10 seconds between reps.
–
WOD:
10 deadlifts
80 double-unders
8 deadlifts
60 double-unders
6 deadlifts
40 double-unders
4 deadlifts
20 double-unders
2 deadlifts
–
Performance: 315/205
Fitness: 275/185
–
Performance Supplemental Training:
Three sets of MAX reps:
L pull-ups (strict pull-up in a L-sit position with legs extended.)
&
HSPU
(Rest as needed)