3rounds of
50hand release push up
50 sit up
50 push press @20

3rounds of
50hand release push up
50 sit up
50 push press @20

Dumbell Shoulder Press (touch dumbells together at bottom of movement):
- 20kg x 7, 24kg x 5, 28kg x 3

Barbell Shrug (behind back):
- 60kg x 7, 80kg x 7, 100kg x 5
- finish with 20kg plates in each hand, 10 x foward rolling shrugs, 10 x backward rolling shrugs

Thrusters - 10 x 20kg

40kg x Thruster Ladder (in teams of two, one works whilst the other rests)
1,2,3,4,5,6,7,8,9,10 reps each

2010 CF Games Open WOD # 2

15 min AMRAP

9 Deadlifts 155/100

12 Hand release push ups

15 Box Jumps 24/20

8Rds + 26 reps. I wanted 9 Rds.

“Elizabeth”
21 – 15 – 9
Squat Cleans 75#
Dips/ green band

Post Scores To Comments.

AMARP 20 min

400 run
21-15-9 Dead Lifts (65#)

*went for conditioning rather than strenght, prob could have done high #

1. Snatch Complex AMRAP 5 min 33# Power Snatch Hang Power Snatch Snatch Balance Overhead Squat

4 miles in South Park
Total time: 38:16
Avg Pace: 9:34
Elevation gain: 240ft
Calories 569

http://connect.garmin.com/activity/134715097

Skill:
Front Squat 5-3-1-1-1 (135, 185, 205, 250, 270(f))

WOD:
10 -> 1
Renegade Row Push up
DB hang squat clean
Pullups
(45/25)

Used 35#

Angie

Result: 19:53