Friday 150911

9/11 Hero WOD
"Wittman"
Seven rounds of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

Competition:
A.
Every minute, on the minute, for 10 minutes:
Jerk x 2 reps @ 70-85%
Mark your feet and set your goal to be perfect with your footwork and mechanics for each jerk.
B.
Every 3 minutes, for 15 minutes (5 sets) for times:
15/10 Calories of Assault Bike
4 Power Cleans @ 70% of 1-RM Clean & Jerk
4 Front Squats
4 Shoulder to Overhead
Finish each set as quickly as possible and note times for each.
C.
Ten sets of:
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.
Set a clock…this should not take more than 30 minutes.
D.
Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups
8 Burpees