Skill:Pick a weakness and work on it for 15 minutes
WOD:
"Hope"
3 Rounds
Burpees
Power Snatch 75/55
Box Jumps 24/20
Thrusters 75/55
Chest to Bar Pullups
This is just like fight gone bad...you work for max reps at a station for 1 minute and then rotate to the next station. Once you have completed all 5 stations, you rest 1 minute...that is one round then you repeat for a total of 3 times.
Starscream; 186 Reps
ReplyDeleteBurpees: 19-18-16
53# Power Snatch: 8-7-7
20" Box Jumps: 18-23-20
53# Thruster: 13-11-10
Thick red band CTB Pullups: 10-9-7
Prowl: 200 Reps
ReplyDeleteBurpees: 21-18-16
35# Power Snatch: 11-15-12
24" Box Jumps: 17-16-16
75# Thruster: 9-9-8
CTB Pullups: 11-11-10
Alison: 215 Reps
ReplyDeleteBurpees: 16-13-13
15# Shoulder Press: 12-10-9
18" Box Jumps: 15-18-15
Air Squats: 20-20-21
Strict Blue Band Pullups: 12-12-9