10-5-2015

Lift:

OHS Wave:
5 @ 77.5%
4@ 80%
3@ 80%
2@ 85%

4@85%
3@85%
2@90%

3@90%
2@90%
1@95%
 

Skill:

ME Tripple Unders in 12mins
 

WOD:

0:00 - 10:00

4 Rounds
2 Legless Rope Climbs
15 Thrusters 75/55

10:00 - finish
Run 400m
10 MUs
30 Burpees to a 10" target
Run 300m
8 MUs
20 Burpee to a 10" target
200m
6 MU's
10 Burpees to a 10" target

Notes: 

Part A

Goal is to go unbroken on the thrusters shoot for sub 5:00 on this WOD

Part B

Goal for men is unbroken muscleups, ladies two or fewer sets each round and then constant motion on the burpees, no step backs! 


 

EaDo Elite Athlete and coach Shane Rojas competing at Team SuperFit Houston. 

Photo Credit: Sierra Prime