130209 Saturday

MCBRIDE121411CFA-155

Nancy Callahan 9/27/1932-2/7/2013

You were an inspiration to us all and we will never forget your sweet and sassy spirit.

Warm-up

Complete 3 rounds NFT of 8-10 of the following:

Stone/MB to shoulder (4-5/arm)

H/R push-ups

Box jump (step down)

Pullups/ring rows

Hang power snatch + OHS

Strength/Skill Development

A1. Overhead squat @ 3211; 2-4 x 4

A2. Single-arm DB high-pull  @ 3011;  6-8 x 3

WOD

Complete 3 rounds with a continuous running clock max reps in 1 minute at each of the following stations:

Wall ball (NTE 20/14lbs to 10′)

KBS (NTE 1.5/1 pd)

Box jumps (NTE 24/20″)

DB thrusters (NTE 45/35lbs)

Row (cals)

Rest 1 minute

Post best OHS x 4, DB HP x 8 & total reps with box heigh & DB load.