WOD 10.30.14

Main – CrossFit

Warm-up

10 squats

200M run

10 squats

20 burpees

10 squats

Frankensteins

Fanny Whackers

10 squats

20 ring rows

Weightlifting

Bear Complex (4 X 3 without dropping the weight)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Perform 3 complete rounds without dropping the barbell, then increase load each time until you achieve the maximum load you can perform three for. Re-gripping is allowed as long as the load is resting either in the rack position, or in the crease of the hips on the hang.

Metcon

Thruster Ladder (AMRAP – Reps)

EMOM – 5 Thrusters

For minutes 1-5 use 75#/45#

For Minutes 6-10 use 95#/65#

For Minutes 11-15 use 115#/85#

For Minutes 16-20 use 135#/105#

Continue adding 20# every 5 minutes until failure. Record total reps done.
To appropriately scale, start with a load that allows you to accomplish the 6-10 minute time frame, after that, do your best to stay in the workout.

Cash Out

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