11-23-2015

Lift

EMOM12
Push Press

0 - 4:00 @ 80%
4:00 - 8:00 @85%
8:00 - 12:00 @90%

- rest 2 mins -

Push Jerk

@165/115
3 every 30 seconds for 2mins
3 every 20 seconds for 2mins

rest 2 mins


135/95

5 every 30 seconds for 2 mins
5 every 20 seconds for 1 min




Skill

Gymnastic Cycling

0 - 4:00
5 T2B every 30s

4:00 - 6:00
5 T2B every 20s

WOD

AMRAP10

10 C2B
10 O.H Squats 115/95#