Aug. 13th- WOD + Firefit Practice plus Dbl Banger

AM

A. Power Snatch Cluster, 1.1 x 5 sets, rest 4-5minss
185, 190, 192, 193.5, 193.5
B. Back Squat w/ Chains @20x1, 3 reps @40%RM x 8 sets, rest 1min- focus on speed
@130#'s Completed
C1. Press @11x1, 3-5 reps x 5 sets, rest 3mins
145(5), 150(4), 3 x 155(3)
C2. Wtd. Pronated Chin-ups @20x1, 3-5 reps x 5 sets, rest 3mins
65(5), 75(5), 85(4), 90(3), 90(3)

Rest 3hrs+

PM

Firefit Practice

Skill:

10 sets of: All Out Effort
Hose Pulls w/ 45# Roll
*rest is teammates work

1. 11.01sec   2. 10.55sec   3. 9.99sec   4. 10.03sec   5. 9.81sec    6. 10.73sec   7. 9.23sec   8. 10.71sec
9. 10.49sec   10. 10.36sec

"Double Banger"

3Rds for time of:
50 Double Unders
Kaiser- All were Firefit / Combat Challenge Style
Time: 2m38s