WOD 7/16/2013

Fotor07166570

A Great Double-Under Seminar With JumpNRope

Strength:

3a) 3X3 Pause Front Squats (5 second pause in the absolute bottom) – heaviest possible, rest 60 sec.
3b) 3X5 Push Press – heaviest possible, rest 60 sec.

WOD:

For time:

5 rounds of “Cindy”

5 Pull-ups
10 HR Push-ups
15 Air Squats

-then-

15 Hang Power Cleans 155/105#

-then-

5 rounds of “Cindy”

5 Pull-ups
10 HR Push-ups
15 Air Squats