WOD 5/7/2010

Sheer Bliss

Squat Clean 3x3

then...

5 rounds:
5 Deads (275/225/185 men)(185/153/125 women)
9 Pull-Ups
13 Push-Ups

12 Minute Cut-Off

There are some suggested weights for the WOD listed above. I do want you guys to move thru this WOD at a decent pace, but there is some leeway for you to choose if you want to go heavier, do C2B's etc. or go lighter and burn through it faster. Either way, you are done at 12 minutes.

If you are not up to speed with squat cleans, you can do lighter work sets to practice your technique. We can break it down form there and do constituent parts of the movement as well, if that's where you are at.

On Ramp WOD

200 m run
15-10-5
Air Squat
Burpees
Sit ups
200 m run