WOD 131022:

BBG

1) 5X2 Clean and Jerk from Blocks (above the knee) @ 85% – rest 1:30-2:00

Strength

1a) 3X5 Good Mornings – heaviest possible, rest 60 sec.
1b) 3X5 Push Press – heaviest possible (but keep the same weight for all 3 sets), rest 60 sec.
1c) 3X8 Bent Over Row – heaviest possible, rest 60 sec.

Conditioning

7 rounds for total working time and calories of:

4/3 Muscle-Ups (4 for the men, 3 for the ladies)
12 6″ Target Burpees
30 Sec. ME Airdyne for Calories

Rest 1:1

Note: There should be no rest before beginning the ME Airdyne. This IS a part of each round time.