1.) EMOM for 8 minutes 3 Position Snatch (HH,H,F)
No fails. Do not drop bar during complex
2.) WOD
3 Rounds
Row 500m
50 Double Unders
12 min cap
3.) 7 min. alternating every 30 sec. Hollow Rock and Superman
Holds if unable to rock.
4.) Front Squat 3 x 10 UB, rest 90 sec
Unbroken means no pause on top.
5.) Split Jerk from blocks 5 x 2 Drop to blocks after 1st rep and immediately reset, rest 90 sec
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Jamie Kemen
Capped. 35/50 last round/60# snatch
Couldve finished but for a pesky shoelace and loose hair-tie :(
16
0
Jennie Campshure
14:33
Finished after 12 min cap ... @ 12 min completed all 3 -500 meter rows had last set of 50 DUS left :(. 55# snatch work
6
0
Lindsey Koehler
5 rds + 10 STO Rx
Open WOD 12.3 at RedDoor while Yana had gymnastics. (18 min AMRAP: 15 box jumps, 12 shoulder to overhead, 9 toes to bar)
8
0
Mark Davis
12 min cap EC FS 85# Split jerk 105#
completed 3 rds rowing . 5/50 last set DUs
14
0
Natasha Shanle
5 DUs @ time cap w/ 2 min of DUs each rd
95/85 snatch - worked up to 165# jerks - 105 FS - WOOF
10
0
Robin Mueller
12 min cap, 55# snatch
Finished 500m row x3. Just about to start last 2 min of DU.
15
0