Air Force WOD

Thursday November 8, 2012

WOD 20 Thrusters 95/65/45 20 Sumo deadlift high pulls 20 Push jerks 20 Overhead squats 20 Front squats

Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

Skill/Strength:

Snatch Balance 5x5 Start with empty bar add weight each set thereafter

Warm Up:

10 Pull Ups 10 HSPU 10 GHD Sit Ups 10 GHD Hip Extensions 10 Squat Tuck Jumps DROM Burgener

5:30

Mercedes 14:37 35# Mary Kate 12:01 40#

6:30

Chris W 14:55 Rx Victor 14:07 45# Sez 17:47 75# Mike L 17:57 Rx

9:00

Dave 18:00 Rx Katie 95 Reps 35# Mary Clare 18:58 Rx Maggie 91 Reps 15# Danielle 15:00 35# Morgan 11:55 35# Randy 95 Reps 65#

10:00

PJ 12:46 75# Jackie 12:33 35# John Mc 10:40 Rx Amy K 13:54 35# Fred 5:57 Rx

4:00

Rick 16:59 75# Jack W 15:47 65# Marty 14:49 65# Dennis 13:58 75#

5:00

Chris G 7:43 Rx Jerry 10:57 65# Shawn 10:57 65# Gary 11:59 75# Genelle 11:55 35# John M 8:55 Rx Luke 10:54 75#

6:00

Tony W 10:49 55# Katie N 8:53 35# Jenny N 8:54 35# Sue 8:52 35#

7:00

Rosie 8:57 25# Ed O'R 12:57 65#

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