1/13/14 – Monday

Written by Joey Tudela. Posted in Fitness

WOD

A.
In 12-15 minutes, build to a 3-RM Clean and Jerk

B.
“Ten-Minute Capacity Test”
For Max Reps:
4 minutes of Deadlifts (185/135 #)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat (3/4 Bodyweight Back Squat for Females)
(the barbell may begin from a rack during this portion of the test)
Rest 60 seconds
1 Minute of 135/95 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)

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