3 rounds for time:

• 400 meter run
• 21 Kettle Bell Swings (Rx 53.5/35)
• 12 pull ups

1RM push press @ 145 lbs

WOD
AMRAP
Thrusters @ 65lbs
C2B pull ups
3, 6, 9, 12, 15, etc

MONDAY 120220

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

17:05 as Rx'd. Stoked out PR.

AMRAP 9'
10 Weighted sit up @20/15kg plate
10 BB curl
30" Wall sit

AMRAP 9'
9 Push Up
9 DB strict press @2x22,5/15kg
30" plank

AMRAP 9'
8 Stict PU
8 Floor Press @60/40kg
30" Gun hold

AMRAP 9'
6 Ring Dip
6 KB Frt Squat @2x24/16kg
30" Hollow hold

• 1' rest after each sets-

RX +: with 9kg vest! ;)

Muscle snatch
4x3@moderate light

10x500m row.
Rest your row time inbetween

AMRAP 20'
Run 400m
Max unbroken pull ups

Score is number of pull ups

Squat clean @50% of 1RM x10 (40kg),
DUBs x20,
Knees to Elbows x10

Strength:
Thruster 6 x 2
*if you're doing the Open, you must take bar from floor.

Finisher:
:15w/:15r X 7 rounds of the triplet
Heavy Swings
Heavy Slamball
Pushups

In week 1 of 6
Energy Fit and Well, Seattle WA