9/13/2013 – WOD

Strength
a) Close Grip Bench Press – 5×5 (Heavy)
b) Bent Over BB Rows – 5×8 (Heavy)
—Alternate between 2 movements.

Conditioning
10 Min AMRAP
6 Front Rack Lunges 135/95lb
9 Box Jumps 24/20″
12 HR Push-ups
—Rest 5 minutes
2x (1 Min AMRAP Tire Flips)

WOD Notes: Weight for lunges should be less than 50% of your front squat. Scaling for HR Push-ups are doing an elevated push-up with hands on a box. Focus on keeping a tight plank position throughout each rep.

Reminder: Snatch clinic @ CF Rage is Saturday September 14th at 11:15am. It’s free for all Rage members! Email if you’re interested.

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