Thursday, December 01, 2016

2016-12-02 WOD

Flash Cycle Week 10

Build to a heavy single Power Snatch. Post heaviest load.


"Chief Paulson" [RX]
21-15-9 reps for time of:
...Burpees
...Back Squat (185/125#)*
*Can be taken from the rack.
Post time.


COMPETITORS

"Chief Paulson" [Comp]
21-15-9 reps for time of:
...Burpees to 6" Target
...Back Squat (225/155#)*
*Can be taken from the rack.


In Honor of "JT"
21-15-9 reps for time of:
...HSPU
...Ring Dips
...Push-ups
Post time.


Build to a heavy single Power Snatch. Post heaviest load.


5 RFT of:
...100m Sled Sprint (55/35#)
...Rest 2 minutes
Post total time.


Sigma Strength Protocol: Deadlift
...3x2 reps, build to a daily max
...2x2+ reps (80% of daily max)
Post daily max and load/reps of +sets.

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