11/7/2013 Lactic Acid WoD - KBS, AD, PS, BJ, Row, SC, Pull Up, Burpee Workout
3 sets
10 KBS russian heavy (70# and 80#)
5 burpees AFAP
15 sec AD all out
rest 4-6mins (Rested 5 minutes)
+
3 sets
5 60-70% of 1rm PS TnG (135#)
5 no push burpee box jump 20" AFAP
Row 15 strokes all out
rest walk 4-6mins (Rested 5 minutes)
+
3 sets
5 SC 65-75% of 1rm TnG
6 chin ups AFAP
10 burpees AFAP
rest 4-6mins (Rested 5 minutes)
Notes:
- specific prep for all sets
- record rest times
- focus on recovery what works best for you btw sets?
- PS and SC small builds per set no pauses
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