Friday, 11-9-12

2 RDs 200m Run 10 Ring Row 10 Slam Ball 3×12 DB Bench 3×12 Dip 3×12 Bicep Curl 3×10 RDL (each leg) 3RFT 50 Wall Ball 20/14 40 Cal Row 30 Burpee Box Jump Over 20″/18″ *20 min cap*

For 24 min: Max effort for 45 seconds- D/U’s rest 15 seconds Max effort for 30 seconds- Deadlifts 225/155 rest 30 seconds ME for 45 seconds- Push Ups rest 15 seconds     Strength: 6 X Clean Complex @ 70-85% of 1RM Clean 1 Pause Clean + 2 Cleans ( 3 sec pause at knee)…

TODAY IS KRYPTONITES 600th Workout!!!!!!!! DO NOT FORGET TUESDAY AND THURSDAY WE HAVE 7 PM CLASSES !!! 4 PERSON TEAM WOD ON SATURDAY CREATE YOUR TEAM IN ADVANCE!!!! Strength/Skill – Snatch Balance 2-2-2-2-2 75% of 1RM on O.H. Squat 5 Rounds 15 Sumo Deadlift High-Pull – 95/65 15 Overhead Squats – 95/65 *20 Minute Cut-off*

  For time – 2,000m Row ..then.. 5 Rds of: 21 Deadlifts 165/115 15 Bar facing burpees 9 Push Jerks 165/115 *35 min Cap*

6 RFT: 400 m Run w/ wall ball 20/14 6 Deadlifts 275/205 15 Pull Up

Strength/Skill – Below the Knee Hang Power Snatch 5×2 10-9-8-7-6-5-4-3-2-1: HSPU 1-2-3-4-5-6-7-8-9-10: Ground to OH (155/105#)