Kendl and Melissa running in WOD #1 this past weekend at Leave No Survivors 2014.
STRENGTH – Clean and Jerk 10 min to complete 3 sets × 8 reps TnG Clean and Jerks for max weight you choose the weight, but no pausing, work on cycle times.
CONDITIONING (5x) 25 – Sit-up 20 – Walking Lunge (45#/25#)
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A. Conditioning 30 minute AMRAP (with a partner) 1 mile run (split into 200m runs) or 3 mile bike 100 Single Arm DB Shoulder-to-Overhead 50#/35# 100 Anchored Sit-ups (no abmat) *one partner works at a
A. Conditioning “Alice” 4 Rounds For Time 19 Box Jumps (30/24) 48 Double Unders 13 MINUTE CAP B. Strength Rear Foot Elevated Split Squat (Bulgarian Split Squat) 4 sets of 8/leg
A. Strength 3 sets of the following superset 8 Dual Dumbbell Prone Row @ 30X2 Tempo 8 Dual Dumbbell Bench Press @ 30X1 Tempo B. Conditioning 3 Rounds For Time 15 Pull-Ups 20 Alternating DB Snatches 40