AMRAP 12: 7 Thrusters (95/65) Advanced athletes use #55-65#dumbbells , Novice use Barbells 7 Box Jumps-overs(24/20) 7 Slam Balls *Mandatory 200m runs on the 0, 4, 8 & 12 minute marks. When athletes come back fro
Power Clean 5×3 (add 2.5 lbs to last workout)” “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups (sub Jumping Pull-ups) 10 Push-ups 15 Squats Cool down
WOD:10:30:2014 (Halloween WOD) please feel free to dress up in the costume. 3X5 Strict Press (Work up to Heavy 5RM) Rest Five minutes and prepare for transition into Met-Con session. Complete as many rounds of the following as possible in 12 minutes
A. Five sets of: Deadlift x 4-6 reps (moderately heavy) Rest 20 seconds Ring Push-Ups x max reps Rest 2 minutes B. Complete as many rounds and reps as possible in 10 minutes of: 24/16 kg Kettlebell Swings x 15 reps Wall Ball Shots x 15