Friday WOD – 080814

Gun Rack

New Gun Rack courtesy of Marc!

WORKOUT OF THE DAY

Fitness
1. Back Squat: 3×3, Across

2. For time:

30 Jumping Back Squats 45/35#
50 KB Swings 24/16kg
100 Double-Unders
50 Push Press 75/55#
30 Burpees

Performance
1. 3-Position Clean (floor, hang, high-hang) + Jerk: 5 sets @65%

2. Back Squat: 3×3 @85%

3. Metcon
For time:

50 Jumping Back Squats 45/35#
75 KB Swings 24/16kg
100 Double-Unders
75 Push Press 75/55#
50 Burpees

4. Straight Arm Pullover: 2×20 AHAP

5. HSPU Development