Teams of 3:
(1 person works at a time for all movements. )
* sled push can be done anytime during wod to avoid bottleneck
| Strength / Technique: Spit Jerk |
| (15 minutes on the clock – stay light or go heavy… your choice) |
| Do not record weight |
| WOD: 2 rounds |
| A) Max KB Swings in 90 seconds (53/35) |
| B) Max wallballs in 90 seconds (20/14)lbs |
| C) Max Burpees in 90 seconds |
| 1 Minute Rest between exercises |
| 2 minute rest between rounds |
| Sore will be total reps combined for both rounds |
Here are your results from today’s ass kicker…
| Strength: |
| strict chest to bar pullups 5×5 (no kip) |
| (use a band as an assist if needed) |
| WOD: 3RFT |
| 12 power snatch (115/73) |
| 12 ring dips |
| 12 pullups |
| 12 burpees |
| 200m run |
Meredith (MP) can still hang snatch 113 with ease!!
Oh ya, and is expecting her first child on December 7, 2013!! Congratulations MP!! Can't wait to meet the next American Olympic weightlifter.
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