04.10.2014

04.10.14


FITNESS
1) 4X 30 on/30 off ME PUSHPRESS @ 95/65
2) 3 ROUNDS
15 KB SWINGS
15 PUSHUPS
50 SINGLE UNDERS
1:00 rest


PERFORMANCE
1) 5X1 3 POSITION CLEAN + 1 JERK @ AHAP; NO MISSES 
2) 5X1 3 POSITION SNATCH + 1 OHS @ AHAP; NO MISSES
3) 1 X ME PULLUPS; you've got one shot. give it everything you've got
*NO DROPPING BAR HIGHER THAN WAIST HEIGHT FOR #1 & 2. 


WOD
2:00 ME DOUBLE UNDERS
REST :60
2:00 AMRAP
10 PUSHUPS
5 PULLUPS
REST :60
2:00 AMRAP
10 WALL BALL
5 BURPEES
REST :60
2:00 AMRAP
5 POWER SNATCH @ 85/65
10 SITUPS
REST :60
2:00 ME DOUBLE UNDERS