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Saturday, December 10 2016

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WOD: A. Deadlift Build Up E2MOM : 2 – 2 – 2 – 1 – 1 – 1 – 1 B. 16min AMRAP of: -30 Deadlifts 135/95 (MRX 95/65) -11 Step Ups 24/20″ (MRX 20/18″) -11 HSPUs (MRX 2/4″ rise or hand release push-ups) -25 Deadlifts 185/125 (MRX 135/95) -11 Step Ups -11 HSPUs -20 Deadlifts 225/155 (MRX 165/115) -11 Step Ups -11 HSPUs -15 Deadlifts 275/185 (MRX 185/125) -11 Step Ups -11 HSPUs -10 Deadlifts 315/205 (MRX 205/135) -11 Step Ups -11 HSPUs -5 Deadlifts 365/225 (MRX 225/145) **athletes are responsible for changing loads** CFHSV Running & Endurance WOD:

150m row, left leg only

150m row, right leg only

200m row, stiff leg

500m row, normal

REST 3:00

2000m row for time

*Every 200m, perform 8 burpees / 15 sit-ups (athlete’s choice on type of sit-up), alternating each set

(EX: 200m row – 8 burpees – 200m row – 15 sit-ups)

Rest, then: TEAM CHALLENGE: TBA Barbell Club is canceled this Saturday. We WILL have a combined Snatch/C&J Barbell Club on Sunday.

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