12-4-2015

Lift:

10x1 Deficit Clean DL standing on band @ 80% of 1RM Full Clean
10x1 Clean High Pull @ 80% of 1RM
7x3 High Hang Squat Cleans @ 65%
7x3 Power Cleans @ 70-75%

Hang Clean Cycling:

0 - 3:00
4 hang cleans every 30s 185/125#

3:00- 5:00
3 hang cleans every 20s

WOD:

Teams of 2

AMRAP 15

Diana

21 -15 - 9

Deadlifts
HS Push ups

Karen

150 Wall Balls


Individual Option

For time

Diana

21 -15 - 9

Deadlifts
HS Push ups

Karen

150 Wall Balls


 

  EaDo Elite Athlete Rodell Duff Photo Credit: Sierra Prime

 

EaDo Elite Athlete Rodell Duff

Photo Credit: Sierra Prime