WOD 120706

BB Gymnastics

5X3 Split Jerk off Blocks – heavy but clean, rest 90 sec.
     185 x 185 x 185 x 195 x 205 F2

Strength

1a) 10X2 Banded Deadlifts @ 50% Bar Weight + 25% Band Tension – rest 45 sec.
     215 - all sets

1b) 5X5 Seated BB Shoulder Press – heaviest possible (all sets), rest 2+ minutes
     105 x 105 x 105 x 105 x 110

Conditioning

15 minutes Row for Meters.

20 seconds ALL OUT – 40 seconds Active Recovery

Notes: Active Recovery should be enough to keep the flywheel moving, but should allow the athlete to return to normal breathing and lower heart rate by the next all out effort.

     3253 meters

Jerks were unbroken, no boxes available. 2 red bands for deads, not sure of resistance.