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)