15 min. AMRAP
Buy in: 50 sit-ups
6 DL 185#
9 Pushups
12 Wall balls
8 sets + 2 reps

500m row 1:52

Weighted Pull Up
5-5-5-5-5
Weighted Push Up
4-4-4-4-4
Front Squat
3-3-3-3-3

2nd WOD for the CFSC Challenge- All results must be emailed to me by Monday 4/14!

Clean 5-5-3-3-1

Then,

“Elizabeth”

21-15-9

Cleans 135/95 (FULL cleans)

Ring dips [loose blue band dips]

6 sets:
- 30 sec db snatch
rest 20 sec
- 30 sec front rack walking lunges
rest 20 sec
- 30 sec ring/box dips
rest 20 sec
- 30 sec row for cal
rest 90 sec

SCORES: 56, 56, 56, 56, 52, 52...........TOTAL: 328 Reps

Every minute do:

5 pull-ups
10 push-ups
15 squats

I made it through 16 rounds.

then in minutes 19 and 20 did:
4 pull-ups
8 push-ups
12 squats

For Time:

21-15-9-9-15-21

Deadlifts @ 155 **185
Burpees

run 400m, burpee x 20, row 400m
3 rounds
time: 19:00

45# dbell press, max reps
22, 12, 8

bw dips
8, 6

pull up, curl
21, 21
6,6
4,4
3,3
2,2
1,1

3-Position Clean 186 1r2s
199 1r3s
Power Jerk + Jerk 179 (2+1)r2s
191 (2+1)r3s
Snatch Deadlift 210 7r2s
210 5r3s

Team WOD of 2!

Start with 400 m run
Then they chip away at
200 db thrusters
100 t2b
400 m run at the top of every 5 min

*both members can work at the same time ( one does thrusters other does t2b) break up however
*scaled knees to elbow
*My partner and I completed knees to elbow and 136 thrusters @ 25lb in each hand