Happy Birthday to Christine! Her birthday WOD will be tomorrow! WOD 11 09 12 A. Hollow Rocks 4×12 B. False Grip CTR Pullups 4×5. ROM over load. Keep elbows in. C. 3 Rounds for time: 16 KB/DB Snatches (53/35)
10 16 12
WOD 10 16 12 A1. EMOM (Even): Hang Squat Clean (8×1). Reps 4-8 should be >70% Clean 1RM. A2. EMOM (Odd): Strict Weighted Pullup (8×3) B. Skin-the-cats (3×3) C. For time [T7/C12]: 12 Front Squats (225/150) 24 KB Snatches (53/35)
10 08 12
Are you ready for this? WOD 10 08 12 A. 20 min to establish a 1RM Power Clean B. AMRAP 10 min 1 Clean & Jerk (185/135) 7 KB Snatches (53/35) 14 Wallballs (20/14) (Adv: 30lbs, 10’/20lbs, 9′) 21