BIG WOD WEDNESDAY!!!
Three rounds of:
- 155 pound Squat cleans, 1 minute
- 20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
- 245 pound Deadlifts, 1 minute
- Burpees, 1 minute
- 155 pound Jerks, 1 minute
- Rest 1 minute
FGB Style. Start wherever in works best for you in the circuit. Rest after 5 minutes.
Loads are significant! Progressively load each lift before the workout starts. Choose your scale carefully. make sure it is a weight you can move safely when you are tired.
Every Rep is Practice for the next Rep. Get better as the workout progresses. Don't just do more!
US Army Sergeant Jason A. Santora, of Farmingville, NY, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, GA died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents.
He is survived by his parents Gary and Theresa, and sister Gina.
Posted on Tue, June 23, 2015
by Matt Burns