Most Recent Benchmark was FRAN on Aug 23,2017 (448 days ago)

Monday Nov 5,2018

181105


Time
Strength/Skill
1-1-1-1-1-1-1
Power Clean to Hang Power Clean to Hang Squat Clean
Start moderately light (50% of 1RM Squat or Power Clean) and add 5-10% each round.  Don't rush - work on form.

3 rounds  
10 GHD Sit-ups
10 GHD Back extensions

WOD
3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls
12 burpees, jumping over the barbell

Men: 75-lb. SDHP
Women: 55-lb. SDHP

0% 0%



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