Wednesday 8.26.15 Competitor WOD

Explosive Strength


Clean (Muscle Clean 5×3)
**Goal today is to exaggerate the 2nd pull to prepare for a 1RM clean on Saturday


Clean High Pull (3×5 @ 75% 1RM Power Clean)


Chelsea (AMRAP – Rounds and Reps)
Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats

**If you fall behind the clock keeps going for 30 minutes, see how many full rounds you can complete


Accumulate 7min in a one elbow one foot plank. You may rotate positions, but can only accumulate time when one foot and one elbow is touching the ground. Rx+ use weight vest


1 mile sled drag