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Old 11-28-2007, 01:04 PM   #17
Gant Grimes
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Join Date: Oct 2007
Posts: 1,373
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*CA WOD from 071017*

1) Front Squat – 83% x 3 x 5
90 kg, 95, 95, 95, 95

2) Clean pull – 95% x 3, 100% x 2, 105% x 2
95 kg, 100, 105
Weights are easy to figure out with a 10o kg clean.

3) Rack jerk behind the neck – work up to a heavy single
80, 90, x-105, x-105
I tried to set the weight back on my shoulders after 90. I missed and hurt my elbows. It got 105 up both times but wasn't quick enough under the bar.

4) "Jackie"
* 1000 meter row
* Thruster 45 lbs (50 reps)
* Pull-ups (30 reps)
8:52
I haven't done this since late July, but it was a 3 second PR. I need to work this one back in. The rows kick my ass (not to mention a lot of transition time).
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