11 07 14

WOD 11 07 14

P

A. 7 RNFT (steady pace):

4-6 S-HSPU (+def if needed)

4 Burpee Box Overs (24″/20″)

8 Pistols

4 BBO

1 Clean @ 85%

B. 4×5 1-arm DB Row AHAP.  5 each arm.  To be performed with knee and same elbow on bench.

C. 4RFT [C6]:

20 DU

1 Cluster (155/110)

5 Jerks (155/110)

MU (4/2).  Go all out on last set of MU.

*This is a sprint.  Scale weight so at least 3 Rds are u/b.

F

A. 7 RNFT:

6 1-arm DB Presses (Heavy)

4 BJ (24″/20″)

8 WB (20/14 9′)

4 BJ (24″/20″)

B. Same as P

C. 3RFT [C5]:

5 Burpees

10 Pushups (+ Def if needed)

7 Strict Pullups

*This is a sprint.  Don’t hold back.

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