11/7/14

A. Split Jerk - 8 singles @ 235#; rest 90sec

Missed first rep then put on belt and hit 8 straight 

B. Tng STOH - 3x 20 reps for time @ 115#; rest 2min

R1: 24 sec

R2: 24 sec

R3: 24 sec

+

For time:

4.4.4 Strict HSPU

4.4.4 Muscle-up

8.8.8 Rings Push-up

4.4.4 Strict CTB Pull-up

Rest 5min

x2

*each cluster MUST be UB.

R1: 6:16

This felt much easier than last week with 1/2 the c2b. 20 sec rest each cluster.

R2: 6:25

Much better than last week. Difference was an extra 10 sec rest after 2nd hspu set

Regional mix

50 ohs w/65
40 pull ups
30 shoulder to overhead w/65
Time: 7:40(wasn't goin all out)

3 RFT:
3 TGU each arm 1 pood
10 ring dips
Time: 6:45

3 RFT:
1 rope ascent
10 ring push ups
Time: 2:47

Endurance wod

Clean and jerk practice with 165, 15x1

12 min amrap:
15 DUs
7 ring push ups
7 toes to bar

Total: 11+15