11-10-2013

Warm up

3 Rounds

20 sec on 10 sec off

Row

Sit up

Pause Squats - 1 count @ bottom of squat

Skill

Kipping on rings

Strength

Deadlift

Males: 95x3, 115x3, 135x3, 155x3, 165x3, 175x3, 185x3, 195x3, 205x3, 225x3, 245x3, 255x3, 265x3, 275x3, 295x3

Females: 75x3, 95x3, 115x3, 125x3, 135x3, 155x3, 165x3, 175x3, 185x3, 195x3, 205x3

Select any 6 Sequential sets of 3 reps. DO NOT MISS REPS. If the fifth set cannot be completed, repeated the first set twice. If the sixth set is not completed, repeated the second set (of the six selected) twice.

WOD

15 Min AMRAP

3 HSPU

6 C2B

12 DB Snatch 55/35

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