Friday 10022015

Winning has to do with heart, not just legs. It has to be in the right place #ironwarriors
Winning has to do with heart, not just legs. It has to be in the right place #ironwarriors

BB Gymnastics:
1) 12 minutes to find a heavy (for the day) Triple Snatch from Blocks @ top of knee.
2) 12 minutes to find a heavy (for the day) Double Clean & Jerk from Blocks @ top of knee.
3) 8×3 – Jerk Drives – work up to a heavy set. 105%+

Strength:
1a) 4X5 Back Squat @70% – (follow each set immediately with 3 box jumps 24/20″)
1b) 4X5 Tempo Close Grip Bench Press (3 counts down, pause 3 counts at bottom, fast back up – hands 12″ apart)
*rest as needed

Met-Con:
AMRAP 15 minutes of:
1 Farmer Carry 100m w/KB (53/35)
2 Rope Climbs
4 Turkish Get-ups (53/35)
8 DB Thrusters

Work on your weaknesses, choose ONE of the following:

Pain WoD:
5 Rounds of:
6 Deadlift (315/225)
6 Muscle-ups

Endurance:
3 Rounds
3 Mile Assault Bike
*Rest 5 minutes

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