12/4/13

Happy birthday Jon!

Clean + jerk complex:
Clean dead to the top of the knee + clean + clean + jerk:  5X1, across
*Pause 2 sec at the top of the knee*
*Do 1 set every 1:00*

4:00 rest / back squat warm-up

Back squat: work up to a heavy triple
*10:00 cap*

Post loads to comments:

Sweden goes low carb, high fat

Running WOD:
5 X 300 yard shuttle (50X50)
Rest 2:00 between sets