Wednesday 11/30/16
A: Every minute on the minute for 12 minutes complete
2 x Snatch Pull + 1 Hang Power Snatch
B: 1000mRow, dosage Then
4 rounds for time of:
20 Wall Balls 20/14-10”
20 Balls Slams 30/20lb
20 Hang Power Cleans 115/65lb
A: Every minute on the minute for 12 minutes complete
2 x Snatch Pull + 1 Hang Power Snatch
B: 1000mRow, dosage Then
4 rounds for time of:
20 Wall Balls 20/14-10”
20 Balls Slams 30/20lb
20 Hang Power Cleans 115/65lb
A: Every minute on the minute for 12 minutes complete:
2 x clean and jerks
B: 4 rounds each consisting of:
15 seconds of work, stuff 45 seconds of rest of
deadlifts (205/135)
push-ups
Russian kettle bell swings (53/44)
pull-ups
A: Strict Presses
3-2-2-1-1
B: 4 rounds for time of:
100 meter waiter carry (45/25)
10 Sumo-deadlift-high pulls (115/75)
10 burpees box jump overs (24/20)
Join us for open gym. 9am – 12pm
A.
3 Rds Not For Time
10 DB Romanian Split Squats
10 Strict Dips
10 Weighted Sit Ups
B.
For Time
500m Row
40 FS 135/95lb
30 Ball Slams 30/20
20 Thrusters 95/65lb
10 C2B Pull Ups
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