Tuesday, 8 September 2009

F.M.P - Operation Rock or Roll - WoD - 5/9/09

Ballistic warmup

operation Rock or Roll

option 1 ROCK

Deadlift - 10,000lb
Clean - 7,500lb
Jerk - 5,000lb

split it up how you like ie 10,000/225 = 45 deadlifts @ 225lb

option 2 ROLL

run 15k

cheers Rob

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