WOD 9 March 2014

09 Mar

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Level 2

Pull ups:
0 = 5 x negative, rest 1-2 min
1-3 = 2-2-1-1-negative, rest 1-2 min
4-7 = 4-3-3-2-2+, rest 1-2 min
8+ = 1RM

Split jerk (from rack) 2-2-2-2-2-2

Complete for time:
50 box jump (24/20″)

21-15-9
Deadlift (70/50kg)
Toes-to-bar

Level 3 (12pm)

Pull up – 1RM

Split jerk (from rack) 2-2-2-2-2-2

As many reps as possible in 5 minutes:
Back squat (men – bodyweight, women – 3/4 bodyweight)

Complete for time:
50 box jump (24/20″) buy in
21-15-9:
Deadlift (100/70kg)
Toes-to-bar

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