Friday Oct. 24, 2014

Friday

Strength 
Deadlift 5x3

Competition Wod: 
3 min AMRAP
- 7 Hang Power Snatches (95/65)
- 14 air squats

Rest 1 min

3 min AMRAP
- 12 Box Jump Overs (24/20)
- 24 Hand Release Push ups

Rest 1 minute

3 min AMRAP
- 150 Double Unders or singles
- remaining time Max Bar Muscle ups

General Fitness:
- Weight (65/45)
- 12 Hand release pushups
- 50 double unders
- Chest to bar pull-ups instead of bar muscle ups

Beginner 
- Weight (45/35)
- box jumps instead of box jump overs
- 12 elevated push-ups
- 50 single unders
- Strict pull-ups

October 26
Waukee Facelift