Wednesday – October 12th

Event 5
Individuals
Rx

8min AMRAP
12 Chest To Bar Pull-Ups
8 Hang Squat Clean @ 185/115
4 Jerk

 

Scale/Masters
8min AMRAP
20 Kettle Bell Swings (American) @ 53/36lb
10 Hang Squat Clean @ 155/85
5 Jerk

 

Teams
Rx
9min AMRAP
50 Double Under
25 Synchronized Thrusters @ 95/65
Notes
2 partners start. The DU may be accomplished by either team mate at any time. No minimum work required
For the thruster to count both athlete must be below parallel at the same time and must be lockout up top at the same time
At the 9min mark, the other 2 athletes start and they go for 9min. They start with DU but their reps add together

 

Scaled
For Time
Accomplish 20 rounds of DT @ 135/85
Notes
Split work at any time – go kill it!
Time cap: 18min
DT

12 Deadlift

9 Hang Power Clean
6 Jerk

 
Cool Down
1.) Row 1,000m
2.) 3min Assault Bike
3.) Stretch problem areas

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