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

Annie
50-40-30-20-10
DU
Sit-ups

Annie
50-40-30-20-10
DU
Sit-ups

squat clean, sit up, double under x2
10, 8, 6, 4, 2 reps
for time: 11:42

Strength
5-4-3-2-1-5
85, 105, 125, 135, 145, 125

WOD
"Nancy"
5RFT
400m run
15 OHS (95/65)

RX. 14:06

Pre-WOD
• 5k run (24:20)

WOD
• Bench-press
• Sit-ups

2x
3min each rd, max reps
Row (cal)
Wallball
10 KBS/Box Jump 2pd/30in
Muscle up

282

Bench
5x3 @185#

Deficit Deadlift
5x3 @ 275#

Power Cleans off blocks @ launch position
5x3 @ 165#, 3 Front Squat on last rep

Snatch grip BTN Push Press negatives
3x3 @ 95, 2x3 @ 115#

Split Jerk
3x3 @185