Wednesday, 9-18-13

28-21-15-9 Power Clean 115/85 Dip Push Jerk 115/85 *EMOM 3 Burpee* *start with burpee*

Strength: Clean and Jerk 60%x1+1 65%x1+1 70%x1+1 75%x1+1 80%x1+1 X3 15 min AMRAP 15 Cal Row 10 T2B 5 Power Snatches 165/115

  For time: 200m Run 100 D/U 50 Deadlifts 115/85 25 Burpee Bar M/U (Burpee C2b/pull up) 50 Deadlifts 100 D/U 200m Run *40 min cap*

Please be reminded that Tues./Thurs. a.m. hours are 6 a.m.-7a.m. only Clink on this to see Kelly D.’s first double unders!!! Skill – Muscle-ups W.O.D. – For time 60 Double Unders 50 Wall Balls 40 Double Unders 30 KB Swings 1.5/1.0 20 Double Unders 10 Muscle Ups / 20 Jumping Muscle Ups

5 ROUNDS 5 HSPU’s 10 C2B Pull Ups 15 DB Snatches 55/35 20 Front Rack Lunges 95#/65# 400 M RUN

30 MINUTE ASCENDING LADDER 1 SQUAT CLEAN AND JERKS– 1 PULL UP – 200 M RUN 2 SQUAT CLEAN AND JERKS– 2 PULL UPS – 200 M RUN 3 SQUAT CLEAN AND JERKS – 3 PULL UPS – 200 M RUN CONTINUE INCREASING REPS BY ONE, RUN STAYS THE SAME 155/115