S&C wod 10/17/12

Strength wod

Bench press 3x5

On the min for 10 min

3 dead lifts 225/155#
10 double unders

* no dropping bar or touch and go. Must control bar with a good midline throughout lift.

Conditioning wod

For time
Run 200
21 thrusters 95/65#
Run 100m
21 du's
Run 100m
21thrusters 95/65#
Run 200

* focus on thrusters is hitting depth on squat. One must be able to judge depth under fatigue.


Coach Steve will be guest coaching tonight he is a slave driver be prepared to work!