October 14, 2014
Happy Birthday Sandra L!
WOD: 3 Rounds for Time
WOD: 20 Minute AMRAP
10 Goblet Squats (Choose Load)
10 Kettlebell Swings (Same Weight as Goblet Squats)
*Each team will get three stations – one work and two rest. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their sit ups, they tag out Teammates B & C and take Teammate C’s spot on the pull-up bar.
Strength: Every 1:30 for 15 Minutes
2 Power Cleans (Choose Load)
*Let form dictate load…..keep it perfect.
WOD: Complete 5 2 Minute Rounds
4 Power Cleans (185/135)
Max Rep Ball Slams (40/25)
*Rest 1 minute between rounds
Finisher: Tabata Assault Bike
8 x 20 seconds work/10 seconds rest
*Tabata score is the total distance performed
Snatch Grip Deadlift 3-3-3-3-3
Lifts: Deadlift and Clean & Jerk
Skill: Handstand Push Ups