What can I say...?3x3 Power Snatch
then...
9-15-21
KB Cleans (24/16)
Ring Dips
In between each completed couplet (after 9, after 15 and after 21) complete 7 Burpee-to-Pull-Ups. Bar must be no lower than your overhead standing reach.
12 minute cut-off.
Daily Leaders:
1.) Steve: 135/6:04
2.) Ian: 130/[6:08]
3.) Chappy: 145/[7:04]
4.) Jason: 155/[7:44]
5.) Ben: 155/[8:39]
Matt F: 125/10:33
Matt S: 135/10:11
Derek: 115/9:02
JZ: 105/8:09 (mod)
Todd: 115/9:57 (mod)
Stacy: 55/9:23 (mod)
Julie: 73/8:40 (mod)
Tara: DNA/8:21
On Ramp B
3 rounds:
10 Body Rows
15 Push-Press
20 Squats
Corene: 4:23/55lbs
Kurt: 6:27/55lbs
Jarrod: 3:50/75lbs
Tim: 5:13/55lbs
Jason R: 5:28/55lbs
Laurie: 6:12/33lbs
Terry: 7:09/115lbs (mod)
5 comments:
um..if the burpees are in between.. then that only means two rounds Ian :)
I just love it when all the superstars show up to a WOD I actually have a chance at making the leaderboard on. Don't you guys have a life - something better to do on a Friday night than smash the dreams of a wanna be superstar??
Thanks Ian and Jeremy for all your help on my lifts lately. They really feel like they are coming together. Now just to remember after a month off from strength training.
Mod last two rounds of ring dips to ones with toes on the ground.
MOD ring dips with feet on ground
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