January 2016

“Mary” AMRAP 20 5 HSPU 10 alt pistols 15 pull-ups

  amrapx7 3 burpee box overs 24/20 6 thrusters 95/63 9 kb swings 53/35 rest 3 minutes amrapx7 12 wallballs 15 cal row rest 3 minutes amrapx7 partner bike for calories

  For time 30 front squats 155/105 15 muscle ups 20 front squats 155/105 10 muscle ups 10 front squats 155/105 5 muscle ups  

1 1. For time 21-18-15-12-9-6-3 KB swings 53/35lbs goblet squat 53/35lbs 2. AMRAPx10 12 box jumps 24/20 18 wallballs 20/14 24 double unders

TBT the original GSCF. 1200 sf. Oh how far we have come!   Skill/weaknesses day OTMx20 Even min weakness 1 Odd min weakness 2 2. Or WOD make up Select from a day this week you missed

3 RFT 30 cal row 20 ttb 30 wall balls 20/14  

1.8 minutes to establish 3 rep max hang clean 2.AMRAPx8 5 thrusters 95/65 10 burpees over bar

5 RFT 5 deadlifts 315/225 15 hspu

teams of 3: 100 cal row 100 box jump overs 24/20″ 100 thrusters 95/65 100 ttb 100 thrusters 95/65 100 box jumps overs 24/20″ 100 cal row

5 RFT 7 sq cleans 155/105 14 kb 53/35