Month: March 2017

FRIDAY 170331

Five rounds for time of: 135 pound Deadlift, 15 reps Run 400 meters 15 GHD Sit-ups

30 Muscle-ups for Time

21-15-9 reps for time of: 95-lb./65-lb. Bear complex Box jump, 30″/24″ box

21-15-9 reps for time of: 95-lb./65-lb. Bear complex Box jumps, 30″/24″ box

Four rounds for time of: Row 500 meters 30 medicine ball situps 30 seconds L-sit hold 30 seconds forward plank hold

Four rounds for time of: Row 500 meters 30 medicine ball situps 30 seconds L-sit hold 30 seconds forward plank hold

“Fran” 21-15-9 reps, for time: Thruster (95/65) Pull-ups

Snatch Find your 1 rep max. Use a 3-3-2-2-2-1-1-1-1-1 rep scheme

“Helen” 3 rounds for time: 400 meter run 21 kettlebell swings (1.5 pood) 12 pull-ups

“Lynne” 5 rounds for max reps of: Bodyweight bench press Pull-ups *There is NO time component to this WOD

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