1.) Front Squats: 1X8 @ 70%, 2X5 @ 80%, 2X3 @ 85% – rest 75 sec
2.) WO
8 min AMRAP of
Run 200
20 Pistols (alternating
10 Push Jerks 145/100
-then (no rest)
3 min ME Lateral Burpees (over bar
Extra credit
3 attempts to establish a 1RM Snatch
3 attempts to establish a 1RM Clean & Jerk
*Rest as needed between all attempts
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Becky Smith
34:3rnds + 8pistols +27 handi-burpees
Used 35#bar/pushpress, pistol on box. The back is getting there :)
10
0
Brian Toole
23:2 rds + 13 Modified PS
32 burpees 140, 155, 165f115#push press instead of push jerks. (Sorry Grant)
6
0
Erin Buntin
6:16:41
WOD designed by daughter who turned 8 today - 8 ROUNDS of 8 Burpees, 8 squats, 8 pushups, 8 situps, 8 OH lunges ea leg with two 8 lb weights, 8 frog jumps - extra credit - 80 situps.
9
4
Maja Brown
3:159
12.4 open WOD 12 min amrap 150 wall balls, 90 double unders, 30 muscle ups
10
1
You are very brave to take on this wod voluntarily!
Michelle Johnson
13:2 rds + 4 PJs
65#, mod PS, forgot to count burpees)-85, 95&105, 115# FS
7
0
RaLinda Lamberies
42:2 rds + 100m 85# PJ/Mod pistols 36 burpees
105/115/125 F115# CJ (PR80# Snatch (fail)
2
0