Wednesday WOD 

Wednesday093015

•••

Strength: Shoulder Press 3-5 sets of 10 reps each at 90% of 10rm or greater. 

•••

For load:

Power Clean

10-8-6-4-2

*rest as needed between sets. Reps must be touch and go

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Tuesday WOD 

Tuesday 092915

•••

Strength: front squat 5rm.

Then: 5×95% of 5rm

5×90% of 5rm

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AMRAP EMOM 20 minutes

Odd: 40 seconds Russian Swings 50/40, rest 20 seconds

Even: 40 seconds burpees, rest 20 seconds