Thursday, 11-10-16

“DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps

Strength: Every :20 for 6 min 3 Strict Press start @ 50% 1RM (if you can increase, do it) 16 min AMRAP 50 Cal Row 40 Overhead Walking Lunge 45/35 30 Power Clean 135/95 20 Ring M/U (20 c2b pull up + 20 Dips) 10 Thruster 135/95

EMOM x122 Front Squats @ 72.5% Partner WOD 4 Alt Rds 15/12 AAB10 Back Squats 155/11515 Burpees to 6″ target Partner 1 performs 15/12 AABPartner 2 performs 15/12 AAB….

Strenght/Skill – Bench Press 5-5-3-3-2 30 min AMRAP 3 – Deadlifts 225/155 6 – Burpee Pull-ups 9 – KB Swings 200m – Run

Warm up 2 rd of Cindy 10 min to complete 5×6 Weighted Push Up build to heavy 6 For time: Buy in – 1 mile Run… then 4 RFT 20 SDHP 95/65 10 HSPU 2:1 5 TGU 40/20 *20 min Cap*

Krista Debs just swing’n!!! Amy….about to start cleaning!!!!! Skill/Strength – Bench Press 5-5-4-3-2 21-15-9 Thrusters 95/65 Ab Mat S/U’s 45/25 Plate S.D.H.P. 95/65