StrengthEvery 45 Seconds for 6 Minutes: Seated Dumbbell Press x 4 reps *Moderately Heavy Weight Total: 35# Dumbbells WOD AMRAP 20 min 200 m run 5 kb snatch right arm (1.5/1) 5 kb snatch left arm (1.5/1) 10 goblet squats Total: 7 rds + 50m (1 pd)
Rest
WOD12 rounds: 3 deadlifts (265/185) 13 wall balls (20/14) *repeat WOD from 7/25/14 Time: 25:03 Rx
Rest
Rest
Strength Deadlift 5 @ 75%, 4 @ 80%, 3 @ 85%, 3 @ 90% WOD 400 m row 25 pull ups 2 rope climbs 25 sit ups 400 m run 25 push ups 2 rope climbs 25 walking lunges 400 m row 25 squats 2 rope climbs 25 toes …
Rest
WOD“Fran” 21-15-9 thrusters (95/65) pull ups Time: 8:38 Rx (pr)
Rest
WOD 10 squat cleans (95#) 20 double-unders 30 sit-ups Time: 9:49 Rx