WOD Thursday 12 Aug 2010

 Meghan "Asteroid abs" Lajoie Gettin'er done in the ASU this summer

Strength/Skill
Planche 3x5
move with control into the best planche you can do and come under control back down. Rest one second and repeat

Power Clean 3/3/3/3/3
You must be able to do three perfect reps that all look identical before moving up in weight


Conditioning
9/6/3 reps for time:
Advanced/Intermediate: Power clean and jerk,  85% 3rm
                                       Weighted pull up,  85% 5rm

Beginner: Power clean and jerk 80% 3rm
                 Strict pull up

If you can't yet do strict pull ups, do jumping pull ups with 3 second negatives (or as close as possible)