Most Recent Benchmark WOD was Clean Max on Feb 6,2018 (44 days ago)

Saturday Dec 30,2017

12-30-2017 (1313)

1. Warm-up
3 Steady Rounds:
:30 Dead Hang from Pull Up Bar
10 Single Arm Dumbbell Sotts Press
(Switch arms each round.)
15/10 Calorie Row

2. OLY
6×3 @ 72.5-77.5%

3. Met-Con
AMRAP 12 Minutes
5 Deadlifts 225/135Rx, 275/185lbs Rx+
10 Bar Facing Burpees
15 Strict Sit-ups Rx, GHD Sit Ups Rx+

Optional work: Complete on your own
6. 10 Rounds:
Every :90
Sprint 15/9 Calories on Bike

5. Strength
Pause Overhead Squat (Pause at the bottom of the squat)
80%+ 1RM

6. Accessory
Strict Ring Dips
Rest as needed.

0% 0%
1st6+14 Deandra Sat,Dec 30,2017
2nd5+24 Brittany G Sat,Dec 30,2017
3rd5+15 Kelly B Sat,Dec 30,2017
1st4 +tim s Sat,Dec 30,2017
2nd5+35 Jake M Sat,Dec 30,2017
3rd5 Ivan Sat,Dec 30,2017

tim sRx+
Deandra6+14 Rx
Jake M5+35 Rx
Brittany G5+24 Rx
Kelly B5+15 Rx
Nick G4+20 Rx
Jorge D4+13 Rx
Kadian4+11 Rx
Isabel5+15  Not Rx
Stacey4+11  Not Rx
Roxana Not Rx
Jimmy Alt Workout
Evelyn C Snatch intro
John C snatch intro
Results Posted: 15