David and Vynesa knocking out some toes to bar!!
Strength- (Cleans)
Every two minutes for 20 minutes complete 1 rep:
Set 1 & 2: 70-75%
Set 3 & 4: 80-85%
Set 5: 90%
Set 6: 95%
Set 7: 101%
Set 8: 101%+
Set 9 & 10: 105%+ (Optional)
WOD: "Speed Trap"
As many rounds and reps as possible in 10 minutes:
3 Hang Power Snatch
6 Chest-to-Bar Pull-Ups
9 Box Jumps 30/24
Rx: 135/95; Must Jump
Int: 95/75; pullups
Scaled: 75/55; jumping pullups; step ups
