Wednesday WOD – 060414

Laura

Laura during “Murph”

WORKOUT OF THE DAY

Fitness
1. Pause Clean (2 count at top of knee): 5rm

2. For time:

Row 1k
20 Box Jumps 24/20″ (step down)
30 TTB
10 Box Jumps 24/20″ (step down)
15 TTB
Row 1k

Performance
1. Pause Clean (2 count at top of knee): 5rm

2. Pendlay Rows: 4X5 – heaviest possible, rest 90 sec.

3. Metcon
For time:

Row 1k
20 UnBroken Weighted Box Jumps AHAP 20″ (step down)
30 TTB
10 UnBroken Weighted Box Jumps AHAP 20″ (step down)
15 TTB
Row 1k