Controlled Descent

Make It Count
Make It Count

Warm-up
10 double kb hang clean and jerks
Run 1 loop
10 double kb hang clean and jerks

Strength &Gymnastics
Tempo Squats (3:1:1)
3-3-3-3-3
-Between sets complete 5 HSPU Negatives from a deficit. If able use the parallettes. This should be a slow descent – shoot for 5 count. Take your time and do it right.

WOD 
800m Run
30 Clean and Jerks (155,105)
800m Run

Open/Masters (135,95)

8 Comments

  • Kyra Williams

    04/24/2015 @ 9:37 pm

    13:30rx

  • Andrea Cooke

    04/14/2015 @ 1:23 am

    10:15rx

  • biscoe

    04/13/2015 @ 6:47 pm

    tempo squat (3:1:1): 345
    wod: 12:57 rx

  • Rob Hassell

    04/13/2015 @ 5:40 pm

    305
    11:42 @ 155

  • Marc Piccuirro

    04/13/2015 @ 11:44 am

    275
    PHSPUs with one abmat
    14:31 Rx

  • Crowley

    02/27/2012 @ 2:25 am

    12.1: 118 rx

    Great job by everyone on the open WOD today. One down and four to go!

  • jason barrow

    02/26/2012 @ 9:26 pm

    Shout outs to all the sickos that did the Open WOD for the 2nd time today. Lots of people beating their previous score.

    OHS: 115×3
    WOD: 11:03 (Scaled: L2)

  • Joe

    02/26/2012 @ 7:44 pm

    OHS: 185×3
    WOD: 8:24 Rx

    Great job by everyone on the burpees today. Let’s never talk about that WOD again.

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