August 2014

Kelly 5 Rounds of: 400 meter Run 30 Box Jumps (24/20) 30 Wall Balls (20#/15#) Post Loads and Times to Comments:

Hang Clean (Below knee): 3-3-3 Then… “Wacky Wiser Partner Friday” 10-9-8-7-6-5-4-3-2-1 Front Squat, 155/105 Pull-up West Chester University Rugby Team     

Bench Press 3-3-3 Then: 21-18-15-12-9-6-3 Push Press 95#/65# Box Jumps Pushups Post Loads and Times to Comments:

Hang Snatch (Below Knee): 3-3-3 Then… 12 Min AMRAP: 30 Double Unders 15 Kb Swings, 53/35 *EMOM 6 Pistols, alt Legs MaryBeth Before & After... Read More

Back Squat 3-3-3 Then….18 Minute Time Cap 30 Ring Muscle Ups for time EMOM 5 Burpees *Sub for 30 MU is 50 Pullups followed by... Read More