091313

Welcome to the Herd Reed!

Friday (CAP)

Strength: Press, Push Press, Power Jerk Complex
1 x Press
3 x Push press
5 x Push Jerk (that's one unbroken complex)
Final set (4th set) is to failure on Power Jerk (must be power not split)

WOD: 3 RFT
10 x Thrusters (95/65)
10 x Burpees
10 x C2B Pull Ups




Saturday (CAP)

WOD: 5 Sets For Time
15 HRPU's
15 KBS (Russian)
20 Walking Lunges
20 Dbl Unders
25 Row (cals)
25 Box Jumps - Step downs
(active recovery 3mins b/t sets)




Sunday ( NO CAP)

WOD: AMRAP
Team Of 2
200m Run (run together)
30 x Sit Ups
40' Bear Crawl (can split up as needed)

If you change the way you look at things, the things you look at change. - Wayne Dyer

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