Last week - Front squat & McGhee W6 - D1

2012.07.10. Tuesday
WOD - 1  10:00AM
Skill:
HSPU, Kipping HSPU

Strength:
Front squat: 2 sets of 70% 1RM (85kg)
5reps 20" rest
4reps 20" rest
3reps
3 min rest btw sets

EMOM 5'  Power snatch
3reps x 50kg  2'
3reps x 55kg  3'

EMOM 5' HSPU  3reps

Core: GHD situp 2x10  3sec at the bottom, 3sec at the top

WOD - 2   6:00PM
"McGhee"
30 min AMRAP
5 Deadlift 125kg
13 HR Pushup
9 Box Jump 60cm

13rounds + 13Pushup