21-15-9:

Squat Cleans (135/85)

Ring Dips

*Post times. Compare to 1/9/12.

Erin – 11:27 (Box)

Fourth session this week, rest day yesterday.

Five rounds of 800mtr, 30 x kettlebell swings @24kg, 30 x situps for time.

One round at a time.

That's a super Friday workout

7 rds
15 kb swing 1.5
15 power cleans #95
15 Box Jumps 24"

Hang Power Snatch 6x3, 70%. Rest 2.

4 rounds of:
-run 450m at incline
-10 tri cep dips
-50 flutter kicks
-20 push ups

Shoot long bow 50lb draw for 3 hours

4 Rounds for Time:

• 10 Pullups
• 10 Burpees
• 20 Situps

Pre WOD 6 x 4 Deadlifts

WOD

2 min. 21 Deadlifts Pushups in time remaining 17
1 min rest
90 sec. 15 Deadlifts pushups with time remaining
1 min rest
60 sec. 9 Deadlifts pushups with time remaining 28
Finish 45 puships

Strict Press
45x5
65x5
75x5
85x5
90x5

20 min AMRAP
20 KB swings (35#)
15 Goblet Squats (35#)
10 each arm alternate KB Swing (35#)
10 each arm Renegade Rows (25#)
5 walking plank

Completed 3 rounds and 1/5

Then side workout
Strict Pull ups 3x3
BW + 26lb KB

Front Squat PR