10-7-16

“Christine”
3 rounds for time
500m row
12 Body Weight Dead Lift
21 Box Jumps

Previous times

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10-6-16

Strength
OHS
15 min to complete
1X10 (warm-up)
3X3 moderate weight
5X1 AHAP

Wod
5X
100ft sled pull (140/100)
12 T2B

10-4-16

Strength
10 min EMOM AHAP
8 Walking lunges with a barbell
in the front rack position

Wod
6X
90 sec on 1 min off
5 burpees
10 pull-ups (CC-chest to bar)
with remaining time do as many
hang cleans (195/125) as possible.
Your score is total hang cleans.

For the hang clean, choose a weight
that you can at least do triples with

10-3-16

Wod
100 Double Unders (2:1 singles)
21 SDHP (70/53)
21 Plyo push-up (45/25)
15 SDHP
15 Plyo push-up
9 SDHP
9 Plyo push-up
800 Meter run
9 SDHP
9 Plyo push-up
15 SDHP
15 Plyo push-up
21 SDHP
21 Plyo push-up
100 Double Unders