Strength
- 3 x 5's of powercleans, deadlifts, benchpress
- working up to a 1RM on frontsquats, + SOHP and 1-arm db rows as time permits
Conditioning
25-20-15-10-5 of kettlebell swings (heavy) and sit-ups.
(This is 1/2 a WOD programmed recently at Precision Crossfit in southern California.)
Wednesday:
DH: 6:00, swings @ 18kg (39.6#)
KZ: 6:16, swings @ 15kg (33#)
SS: 6:12, swings @ 30#
BHeg: 6:16, swings @ 20#
Thursday:
KD: 6:05, 30#
DF: 5:12, 18kg (39.6#)
BB: 5:49, 15kg (33#)
KE: 6:36, 35#
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