4-4-4-4-4

50-80-90-100 kg

AMRAP 12′
12 SDHP (30kg)
12 Wall Balls

Result: 5 rounds, 12SDHP + 7 wall balls

Pre-WOD:
Work up to heavy set of 2 touch and go Power Cleans

WOD: OTMEM/10 Minutes
-2 Power Cleans @ 80% 1RM
-3 Muscle Ups (Round 1: 6 Pull Ups; Round 2: 6 Ring Dips, etc)
-4 HSPU

Post WOD: Tabata Sit Ups

Benchmark Girl ‘Nancy’
5 rounds of
400m run
15 Overhead Squats

test Imported.

test Imported.

Back squats

5 x 60k

5 x 65k

5 x 70k

then
50 backsquats 55k
100 sandbag step ups 24" 25k
Carry 45k 400m

Pre-WOD
7x3 Bench Press 80% of 1RM (#165)

8 Tabata Intervals of Each:
-Row: Total Meters (758 meters)
-Push Ups: Total Reps (56)

... Imported.

Pre-WOD
7x3 Dead Lift 80% of 1RM (#250)

"Helen"
3 RFT
-400 Meter Run/Row/75 II Unders
-21 KB Swings (#53/35)
-12 Pull ups