WOD 8-23-2015

Warm-up (Stretch)

WOD 1:

5 rounds of clean complex @ 95 lbs min, Must complete complex unbroken for it to count as a round.

Clean complex: (Deadlift, Power Clean, Clean, Clean and Jerk)

Strength:

5 x 10 close grip bench press

5 x 10 20 cable row

5 x 10 bench supported weighted bridge

5 x 10 lat pulls

WOD 2: Head to Head

50 leg lifts

12 thrusters @ 95 lbs

50 jump overs

8 thrusters @ 95 lbs

30 push-ups

4 thrusters @ 95lbs

Buy out: 100 barbell curls

Note* "Treat these WODs with respect and give them everything they deserve – no gaming, nothing less than your best effort. Go get it."