"Nancy"

"Linda"

Hang Cleans, Ring Dips

Snatch

Press, Pull-ups, Box Jumps

Box Jumps, Pull-ups, KB Swings

 Post-WOD at CF 906 in Ishpeming.

Warmup

Gymnastic warmup 1

Strength

DE Sumo Deadlift

12 x 2 every 30 seconds

WOD (from CFE)

4 rounds of:

• 5 Box Jumps
• 10 Chest To Bar Pull-ups
• 15 KB Swings

CW: 7:20. 24" box, subbed ring rows, 35# KB.

Sumo deadlifts at 155#.

HR Push-ups, Toes To Bar

Richard came in with a dodgy ankle, so we worked around it.

Warmup

Gymnastic warmup 2

Strength
We went through the presses, establishing 2RM for each:

• Shoulder Press [ wmv]
• Push Press [ wmv]
• Push Jerk [ wmv]

 WOD
A variation on Games Open 13.4:
AMRAP in 7 minutes of:

• 3 Hand Release Push-ups
• 3 Toes To Bar
• 6 Hand Release Push-ups
• 6 Toes To Bar
• 9 Hand Release Push-ups
• 9 Toes To Bar
• 12 Hand Release Push-ups
• 12 Toes To Bar
• 15 Hand Release Push-ups
• 15 Toes To Bar... etc.