9/3/15

Warmup

2 Laps of:

High knees, Butt kicks, 1/2 Toy soldier/1/2 Knee hugs, Carioca.

 

As a group:

5 rds of Death by Burpees

-starting with 5, 6, 7, 8, 9 reps

 

E3M Complex: 5 rds

5 Power cleans

5 Front squats

10 Push presses

 

Score = highest complete complex weight

A +135 / +95

B 115 / 75

C 95 / 65

D 75 / 55

E 65 / 45

 

Rest 3 mins

 

Rock Bottom Squat Sits x 2 mins

-Hold a KB/DB in Front Goblet, squat and hold

- try to go for 2 mins unbroken or 2 mins cumulative time under pressure

Score = time and weight of KB/DB

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