Tuesday, December 12, 2017

2017-12-13 WOD

Wonder Woman Cycle Week 1

Power Clean:
...3RM T&G
...3x3 at 85% of 3RM
Record heaviest load.


AMRAP in 11 minutes:
...27 Wall ball (20/14#)
...21 Lateral Burpees
...15 Thrusters (95/65#)
...9 Chest to bar pull ups
*Try to go unbroken on all movements. Record rounds/reps.


COMPETITORS

Power Clean:
...3RM T&G
...3x3 at 85% of 3RM
Record heaviest load.


5 rounds NOT for time:
...10 Jack Knife + Leg Lift
...12 Get Up Sit-Ups


4 RFT:
...250m SkiErg
...50' HS Walk
...Rest 60 seconds
Record time.


AMRAP in 11 minutes:
...27 Wall ball (20/14#)
...21 Lateral Burpees
...15 Thrusters (115/75#)
...9 Chest to bar pull ups
*Try to go unbroken on all movements. Record rounds/reps.

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