Warm-up
Complete 3 rounds NFT (not for time) of:
10 KBS with 1s hold OH
8 Push-ups
6 Pull-ups (strict C2B for Adv or work on sub 2-3 eccentrics per round)
Rest long enough to increase KB load as able each round.
Strength/Skill Development
Clean: 15 min to heavy double (If you power clean it, then front squat each rep before dropping from the top)
WOD
Complete 5 rounds of:
30s KBS (NTE 2/1.5 pd)
30s Rest
30s Wall ball (If feeling good challenge yourself to heavier loads or higher targets than you may normally use NTE 30/20lbs to 10′)
30s Rest
Cash-out
Choice of run, row or air dyne:
4x 30s @ 90%, 30s 50% effort
Post best clean x 2, total reps with KB & WB loads.
I love capturing Connie filming Phil in the background. Two awesome people!
Name Clnx2 Reps KB#
Frank 155 143 44
Susie 100 138 39
John F 185 139 70
Denise 100 128 45
Jen 105 149 40
Ozzie 155 145 44
Tom 175 142 70
Sam K 135 143 35/53
Rustan 195 127 70
John K 135 132 44
Phil B 125 134 45
Peter 175×1 123 61
Phil K 155 142 44
Seth K 175 112 44
Jana 95 (105×1) 123 35
Sarah D 115 118
Corey D 245
Dan F 200 131 70
Jes G 100 103 30
Mado 110×1 150 30 14
Trish 105×1 167 30
KK 145 (165×1) 132 53
Tina 115 145 35
Matt W 205 127 70
Will 165 130 52
Tarah 85 126 25
Joel 205 144 70
Gail 85 146 30
Corey W 205 107 56
Kirk 145 110 44
Ginna 95 158 30
Shankle 105 106 44
Dave R – 142 71
Jess T 105 141 30
Beth 115×1(PR) 151 35
Brooke 115 do work 35
Ashton 70 131 25