For time:
30 Ground to Overhead (40/30)
30 Pull-Ups
-1 rope climb-
20 Ground to Overhead (40/30)
20 Pull-Ups
-1 rope climb-
10 Ground to Overhead (40/30)
10 Pull-Ups
-1 rope climb-

5 Rounds

21 Over Head Lungees with Medball
15 MedBall Cleans
9 Lateral Burpees over Medball

10 rounds
5 wall ball @9/6
6 box jumps @24/20
7 burpees
then
50 double unders

Warmup:
Double unders
Power snatches (medium weight)

WOD:
30 Clean and Jerk @ 135lb for time

Time: 2:10
Was done with 15 at 0:47... Wish I could've kept that pace

MARTES 29 de diciembre de 2015
Warm Up: Run & Move + AMRAP 5': MB: 10 Push Ups + 10 Sit Ups + 10
Squat.
Skills: Thrusters 4-4-3-2-2.
WOD: 0'-10': "Fran": 21-15-9:
- Thrusters 42,5/25.
- Pull Ups.
- 10'-16': AMRAP 6':
- 5 Hang Power Snatch.
- 10 Over Head Squat.
REST: Estiramientos y flexibilidad

100 lie down moving kb (35 lbs) back and forth to each side of the body
100 weighted sit ups (35 lbs)
30 dips
45 knees to elbow
15 kb (26,5 lbs) one arm press

AssBoxDumbell

5 rds
21 cal assault bike
15 box over jump
9 dumbell bell snatch ( 32.5 kg)

21-15-9
HSPU
Lunges
KB Swings (70#)
Hollow Rock

Leg Strength Week 11 - Day 2

BackSquat

• 60% 5 reps
• 65% 5 Reps
• 70% 5 Reps
• 70% 5 Reps

Five rounds of:
Push-jerk 10 reps
Knees to elbows 20 reps

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