11/29/14 Saturday

Performance

A. 2min AMRAP of:

Row 150m or AirDyne 300m

5 Pull ups

10 Push ups

15 Squats

AMRAP Power Cleans in remaining time, 115/85

2 minute rest between rounds.

X 7 rounds

*Score is the number of Power Cleans you got for each of the seven rounds.

 

B. EMOM for 10min

Min 1: Max unbroken Russian Twists

Min 2: 10 Banded Gd morning @ 30×0

Min 3: Max unbroken Russian Twists

Min 4: 10 Banded Gd morning @ 30×0

Min 5: Max unbroken Russian Twists

Min 6: 10 Banded Gd morning @ 30×0

Min 7: Max unbroken Russian Twists

Min 8: 10 Banded Gd morning @ 30×0

Min 9: Max unbroken Russian Twists

Min 10: 10 Banded Gd morning @ 30×0

 

Competition

Wod will be posted at gym