November 8, 2013
1) 3 rounds not for time:
20 GHD Sit Ups
3 thrusters (165/115)
3 pistols each leg
2) Snatch:
8 sets x 1.1
Rest exactly 2 min between sets and 10 sec between reps. Get a max weight around sets 4, 5 or 6 then do 75 – 80% for the remaining sets.
3) Complete for time:
10 Wallballs (30/20)
10 Burpees
10 Double Unders
8 Wallballs (30/20)
8 Burpees
20 Double Unders
6 Wallballs (30/20)
6 Burpees
30 DU
4 Wallballs (30/20)
4 Burpees
40 Double Unders
2 Wallballs (30/20)
2 Burpees
50Double Unders
Snatch:
165
165
185
195
205 (f on #2)
205 (f on #2)
185
185
Wod – 5:13 (plate burpees)
Snatch:
165
165
175
175
185
185
195 (failed both)
195 (failed rep 2)
200 (PR) (thought 195 was on the bar) bout time! Stopped on this one.
WOD: 5:34