WOD…Nov 1st…Pace!

By October 31, 2013 wod No Comments

Strength – Warm-up to ~75% or heavy but controlled with good form, of 1 rep Squat Clean max then complete 5×5 at that weight

WOD

12 min AMRAP – 4 Rounds

3 – Abmat Sit-up

5 – PGTOH – 45/35#

7 – Box Jumps – 20/24”

2 minutes on and 1 minute off…get as many rounds and reps in the 2 minute period as possible

Score = your highest rounds/reps total + your lowest…key here is consistency and recovery during the rest period.  For example: Round 1 = 5, 2 = 5+2, 3 = 4+ 8, and 4 = 5; score would be 9+10

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