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12.10.09

8
Oct

12.10.09

Rx:
Clean & Jerk (work up to 1RM in only 5 sets, Rest 60-90sec btw sets)
Back Squat 88% x3x3
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RX+
Snatch 90% x1x4 (rest 60sec btw sets)
Clean & Jerk 90% x1x4
Back squat 88% x3x3
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WOD:
RX:
4 rounds
100m sprint (Garage door Left to sidewalk on prospect)
20 unbk dubs (or x3 singles)
10 cal row
20 wallballs (20/14)

RX+ (you must do as prescribed, you cannot scale or modify) 
4 rounds
100m sprint (Garage door Left to sidewalk on prospect)
30 unbk dubs
20 Unbk wallballs (20/14)
10 SDHP 115/63

* Unbk Wallballs: if you have a bad rep or missed rep, don’t count the rep but keep moving. You do not have to restart unless you stop or drop the ball.