Just some motivation http://vimeo.com/38068996
Again if possible come early and do O-lifts and then wait to do a run through of Wod 12.3
Wod # 1 o-lift
Power snatch + 2 snatch - 65% x 2 sets; 70% x 3 sets
Clean pull - 90% x 7 x 4(this is 7 reps times 4 sets)
Back squat - 60% x 8; 65% x 8; 70% x 6; 75% x 6 x 2
If you cant stay and plan on doing wod 12.3 on thursday do 5 sets of reverse hypers with 100 meter runs(SPRINTS) in between(NOT FOR TIME)
No comments:
Post a Comment