Weekly Update: 12/9 - 12/15

12/9
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang Power Clean, 9 reps
155 pound Push Jerk, 6 reps

Men: 7:45 Brandon H.
Women:  14:21 Stacie G

12/10
Total Reduction
75 Overhead Squat @ 55%
Beginning with and every minute on the minute 5x 2 count Land Mines Twist @ 25% Snatch

12/11
4 Rounds
20 GHD Hamstring Curl
15 Front Squat @ 55%
20 GHD Sit-up

12/12
Abram
3 Rounds
2 min Dead Hang
1 min L-Sit
800M Run

Men: 23:51 Mack
Women: 28:56 Marriah

12/13
Amateur Fight Gone Bad
5 Rounds
1 Minute Max Kettlebell Swing @ 25% C&J
1 Minute Max Snatch High Pull @ 55%
1 Minute Max Russian Twist @ Same KB
1 Minute Rest  

12/14
Wade
For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
   12 strict pull-ups
   9 strict dips
   6 strict handstand push-ups
Then, run 1,200 meters

12/15
1 Rep Max
3 min max 100ft Prowler Push
compare to 11/10/17 & 5/29/18