WOD: 9-24-13

GS: 12 min AMRAP of:

30 second Hollow Plank Hold
30 second Rotating Leg Hollow Hold
30 second Standing Lateral Raise (first half)
30 second Standing Lateral Raise (second half)

1: 4 min AMRAP of:

5 Deadlifts (225/155)
10 Box Jumps

Rest 1 minute

4 min AMRAP of:

10 Pull Ups
10 Burpees

Rest 1 minute

4 min AMRAP of:

500M Row
30 Push Ups
Deadlift AMRAP (225/155)

2: For completion:

5 rounds for time of:

6 Deadlifts (225/155)
4 Handstand Push Ups

5 min cap

5 rounds for time of:

1 Hang Power Clean (225/135)
8 Pistols

5 min cap

For time:

500M Row
30 Burpees
5 Power Clean (225/135)

5 min cap

3: For completion:

5 rounds for time of:

7 Deadlifts (225/155)
7 Handstand Push Ups

5 min cap

5 rounds for time of:

2 Hang Power Clean (225/135)
10 Pistols

5 min cap

For time:

500M Row
12 Power Clean (225/135)

5 min cap

==

You shouldn’t be surprised…

We are in our final week of having our lifts get heavier and heavier.  Ladies, please pay attention to the fact that if you are going for WOD 2, your cleaning weight is different than your deadlifting weight.  There isn’t much we can do at these loads, but that doesn’t mean that we can’t try.  Please focus up on that form and make sure that if you are scaling, you are still scaling heavy.

Science can get heavy sometimes,

CG

==

PS…yes we are deadlifting twice in one workout…you’ll live…if you do it right.

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