Author: lumpy6488

5×3 snatch grip push-press Then 7 rounds 7-SDHP 7-Goblet Squats 7-Swings (7 Burpee penalty when KB is set down)

Deadlift 3-3-3-3-3 WOD “Aweful Waffle” 40 Calories on the rower 35 Double Unders 30 Kettlebell swings (1.5/1) 25 Hand release push-ups 20 Deadlifts (225,145)-strip bar

Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest 2 Use your 3 rep max from 10/24/12 then

We will be holding the 65 Roses Throw Down.

There will not be a 6 pm class tonight!!

buy in: 100 Double Unders/250 jump ropes 3 Rounds of: 30 Wall Balls…20/14 pounds…10/8 feet 10 burpees cash out: 1000m Row For Time