Monday “Jenny & Kristin’s Bday WOD” 2/24/2013


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Skill: Hang Clean & Jerk 3×5 (50%, 60% & 70% of 1RM)

Jenny & Kristin’s 33rd Bday WOD:

AMRAP 12 min

Complex Ladder – Reps start at 3 each then increases by 3 every set. 3, 6, 9, 12, and so on…

Deadlifts (60% of BW)
Hang Power Cleans
Front Squats
Shoulder to Overhead

Cannot drop barbell during the set. Only between sets. If you do, your WOD is done. Deadlifts are touch and go.

Rep guide:
Set 1 totals 12 reps
Total 36 reps after Set 2
Total 72 reps after Set 3
Total 120 reps after Set 4
Total 180 reps after Set 5