Author: lumpy6488

10 Pull ups 20 Push ups HR 30 jumping Air squats 40 Sdhp 45/65 50 Push press 45/65 60 burpees 50 push press 40 Sdhp

15 minutes to establish a 1RM of the following complex: Hang snatch + Behind the neck push-press + Snatch balance Note: This is a complex.

back Squat 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% – rest 2 minutes. WOD: 150 singles “EVERYONE NO DOUBLE UNDERS” 40 wall ball 40 box jump (20″) “EVERYONE”

Team wod at FBO 10 am

From 8-23-12 Last year For time: 4 rounds: 12 Ring Rows 12 Push Presses (65lbs./95lbs.) Then: 1,200 meter row Then: 4 rounds: 12 Wall Balls