Friday 09.12.2016

L1) 3 Rounds

10 Deadlifts

10 Wall Balls

10 Calorie Row

10 Push ups

Scaled) AMRAP 13

55 Deadlifts 135/95

55 Wall Balls 20/14

55 Calorie Row

55 HR Push ups

Rx) " Open 16.4"

AMRAP 13

55 Deadlifts 225/155

55 Wall Balls 20/14

55 Calorie Row

55 Handstand Pushups

Comp) Choose the Weightlifting or the Workout.

1) Snatch, 3 at 65%

3 at 70%

3 at 75%

2 at 80%

3x1 at 85%

2) Clean & Jerk, 2+1 at 65%

2+1 at 70%

2+1 at 75%

2 at 80%

3x1 at 85%

3) Back Squat, 8x3 at 80%

4) "Open 16.4"