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WOD: “3RM DL, and Survivor Rounds” -Mon 11.10.14

Strength: Ā 3RM Deadlift (5,5,3,3,3)

Skill: Thruster

 

WOD: Ā Survivor Rounds

0-2 MinĀ 

8 Thrusters (95/65)

8 Box Jumps (20″)

8 Pistols (1 for 1)

8 Burpees

 

2-5 MinĀ 

10 Thrusters (95/65)

10 Box Jumps (20″)

10 Pistols (1 for 1)

10 Burpees

 

5-9 MinĀ 

12 Thrusters (95/65)

12 Box Jumps (20″)

12 Pistols (1 for 1)

12 Burpees

 

9-14 MinĀ 

14 Thrusters (95/65)

14 Box Jumps (20″)

14 Pistols (1 for 1)

14 Burpees

 

14-20 MinĀ 

16 Thrusters (95/65)

16 Box Jumps (20″)

16 Pistols (1 for 1)

16 Burpees

 

*You only get rest if you finish before the next time interval.

*If you do not complete the work within the time period then you are to continue with the rep scheme but ignore the time intervals. Basically, if you get caught by the clock then just continue to work by increasing the reps and after 20 minutes report what you got through.

 

Goal: Ā To sprint through the rounds

 

IMG_6644 IMG_6645

 

 

 

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