10-14-14

Strength – Clean and Jerk 12 min EMOM 3 Deadlift 2 Hang Clean 1 Jerk Men try to get 4 or more reps at or above 155#. Ladies at or above 115#

CONDITIONING 10 min AMRAP 12 Toe to Bar 30 Double Under (3:1 Singles)

If you have been doing the Fall 2014 Challenge then you will need to redo the challenge WOD. (3x) 400m Med Ball Run (20#/14#) 10 Power Cleans (135#/95#) 5 Jerk (135#/95#)

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12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups

A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike