12-28-2015

Lift:

EMOM16

Power Clean
0 - 6:00 @ 82.5%

Squat Clean
6:00 - 12:00 @ 87.5%

Any Clean
12:00 - 16:00 @ 92.5%



Cycling:

0 - 2:00
8 KBs every 30s 70/53#

2:00- 4:00
8 Box Jumps every 30s


4:00 - 6:00
7 KBs every 20s

6:00 - 8:00
7 Box Jumps every 20s

- rest 2 mins -

AMRAP4

7 Thrusters 75/45#
7 Burpees

WOD: 

"Avie"

Get as far as you can in 17mins

1 round @ 95/65#
12 Snatches
28 Pull-Ups

1 round @ 135/95#
12 Snatches
28 Chest to Bar Pull-Ups

1 rounds @ 165/115#
12 Snatches
28 Bar Muscle-Ups

1 round @ 195/135#
12 Snatches
28 Ring Muscle-Ups

Goal: Get into the ring muscle ups. 

Post WOD: ssult Bike for 20mins at 70% 

EaDo Elite  Baby Avie is 1 today 

Photo Credit: Sierra Prime