WOD 8.22.14

Warm up
Coaches choice

Strength/Oly
You will need to have two separate bars. Partner up with someone that can do close to the same weight as you.

4×5 strict overhead press, heavier than last week(no bend in knees at any point of the lift, work to a heavy but not maximal 5.)
4×5 clean pulls at 100% of you max clean

Metcon

In 3 min you will do as many rounds as possible of:

3 power cleans 185/115
5 chest to bar Pull-ups
7 wallballs 30/20
Then rest 1 min

Repeat the whole thing, including rest, for a total of 5 rounds.

Scaled options:
power clean 135/95
Instead of C2B, Pull-ups
Wall ball s 20/14

NOTES:
Got 165 x 3 on strict press…worked on form for pulls.

Got 8rnds 3 reps using #20 med ball and #165 for the cleans

Post wod i did
15 cal Airdyn
15 ghd
15 cal airdyn
10 ghd
15 cal airdyn
5 ghd
15 cal airdyn
10 ghd
15 cal airdyn
15 ghd

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