Friday, 1/13/2017

C.- 3 rounds Not for Time of:
10 ghd situps
10 single leg deadlifts (5 each leg, using either 1 or 2 kettlebells)
at 40 past the hour
EMOM for 10 minutes of:
15 ball slams (odd minutes)
15 wall balls (even minutes)
rest 3 minutes
AMRAP in 5 minutes of:
5 kettlebell snatches, left arm (16/24)
5 kettlebell snatches, right arm (16/24)

F.- Day 11
Power Snatch + Snatch – 70%x (1+2) x 2, 75%x (1+2) x 3 (% of power snatch)
Jerk – 75%x3x5
Clean Pull – 90%x5x5
3-Position Clean – 70%x1x2, 75%x1x3Back Squat – 65%x6, 70%x6, 75%x6, 80%x5x2

T.- In teams of 2
AMRAP 20 Minutes
20 Push Presses (45# / 35#)
20 Burpee Pull-ups
20 Med Ball Cleans (20# / 14#)
Only one athlete can be working at a time.

N.- 6 Rounds For Time:
10 Air Squats
10 Push-ups
10 Back Extensions
10 Ghd Sit-ups
Rounds:
Will 5+6
Bill 6
Steph 6
Rosa 7+5
Evelyn 8+5
Martha 9+9
Raisa 5
Juan 10+4
Miguel 10+4
JR 7
Alberto 9
Scott 5
Stacey nft
Juarez nft
Angie nft
Susana 9
Victor 5
Adriana 10
Bert 6
Lily 4
Rachel 6
Amber 10
Kurtis 5+5
Carmen 8
Tere 10+5
Jonathan 10

Other:
Miriam
JMac
Paige
Vicki
Guru
Ashley

Next Day:
Tony 23:30 175
CQ 19:58 145 pr