Wednesday

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Thruster – Spend 10 Minutes establishing 2 RM (Regional Standard 2011) Rest 3:00 Then Max Reps Thruster in 2:00 (#135/#95)

 

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

 

Extra Credit

Warm-up and Run 400M for Max

Time – Rest 6:00 Then

Run: 800M for time – Rest 10:00

Then Run: 1600M for time (At a

track)

Lift/Skill/WOD #1

Power Snatch – Spend 15 Minutes

establishing 1 RM

Rest 3:00 Then

Max Reps PSN in 2:00 (#135/#95)

Lift/Skill/WOD #2

Complete Max Set of Strict Ring

Muscle-ups

Rest 3:00 Then

Max set of Ring Musc